Worldwide, the rates of depression have never been higher. Chances are you have been affected by depression; either you or someone you know suffers with some form of depression or at least one depression related disorder. People of all age groups seem to be at risk.
In the United States, of the 43.8 million adults who experience mental illness in a given year (1 in 5 adults), 9.8 million adults experience mental illness which interferes with normal daily activities (1 in 25 adults).1 This is known as MDD (Major Depressive Disorder).
Statistics are surprisingly similar among America’s youth. Approximately 1 in 5 youth aged 13–18 (21.4%) experiences a severe mental disorder at some point during their life. For children aged 8–15, the estimate is 13%.2
I believe that it is important for you to understand a little bit about the complexity of the human body to fully appreciate how and why natural treatments for depression make sense and should be your first method of treatment. Severe cases of depression should be clinically evaluated and handled with care. Multiple methods of treatment are often recommended for depression associated with bi-polar depression, schizophrenia, autism, and other mental health illnesses.
Suicide rates are especially high among depressed individuals (whether being treated with an antidepressant or not), although there is overwhelming evidence showing that antidepressants contribute to suicidality, aggression and violence, especially in teens and children.3 People suffering with suicidal thoughts need to seek immediate help from a licensed psychologist.
It is very difficult and sometimes dangerous to stop taking an antidepressant. Never just take yourself off of antidepressants, anti-anxiety medication, or any other medication prescribed for mental health concerns; always seek the help of a doctor thoroughly trained in this area. Many times, medication must be reduced over time to minimize the often life-threatening risks. It is critically important that you work closely with your doctor even if you want to start taking natural supplements.
Neurotransmitters
Since the discovery of the Gut-Brain Axis, science is beginning the realize how much the health of our digestive system affects brain function including the production of important neurotransmitters, hormones, and essential nutrients.
There is a tendency to think of the brain as controlling every tiny aspect of the body. In reality, certain critical functions are delegated to other parts of the body, and the brain assumes the role as master controller of all the systems in the body. It’s a smart idea for any organization wishing to run as efficiently and effectively as possible.
Two very important functions occurring in the body are providing nourishment and defending against antagonists and invaders. The role of the digestive system is to break down the food that we eat and process it into useable components. The role of the immune system is to identify and deal with any foreign invaders. Since the majority of pathogens enter our body through our mouth, 70% of our immune system resides in the area surrounding our digestive system. This portion of the immune system is called the gut associated lymphatic system (GALT).
In order for the immune system to be effective, it must have a sophisticated communication system; in fact, it has its own neural pathways called the enteric nervous system (ENS). The ENS uses many of the same neurotransmitters that the brain uses. This allows the enteric nervous system to communicate effortlessly with the brain along the vagus nerve and through the central nervous system (CNS).
Not only does the proximity of the GALT to the digestive system mean that it has immediate access to ingested pathogens, but the friendly microbes that live in the digestive system produce certain neurotransmitters such as dopamine, GABA, serotonin, and melatonin making them readily available for use by the ENS.4 In fact, 90% of serotonin used by the body is produced in the intestines.
Melatonin has long been understood to be an inhibitory neurotransmitter, which means that it is necessary for slowing down excessive nerve firing; GABA is also an inhibitory neurotransmitter. We now know that serotonin is an inhibitory neurotransmitter, too.5 Unfortunately, the entire antidepressant pharmacology started with the belief that it is an excitatory neurotransmitter. This misbelief is likely why selective serotonin reuptake inhibitors (SSRIs) along with other antidepressants have a 60% rate of failure to eliminate depression.6
Blatantly stated in a review article published in Frontiers in Psychology, “Interpreted straightforwardly, the results suggest that antidepressants do not really have much clinical effect on depressive symptoms, except perhaps in patients in the “very severe” range. The finding that antidepressants have modest symptom reducing effects relative to placebo has been replicated in several other studies (Khan et al., 2002, 2005, 2011; Fournier et al., 2010). The British consider the difference between placebo and antidepressant to be small enough to recommend that antidepressants not be used except in cases of severe depression (Bonin, 2012).”7
Interestingly, the one thing that has been consistent in studies where depression is included as a symptom, it has been noted that symptoms of poor digestion are also present. Increased inflammation in the body is also present, particularly in cases involving Parkinson’s Disease and dementia.8
Natural Alternatives
Among the many forms of mental illness, depression often accompanies other symptoms of the illness. In modern natural medicine, depression is described as a symptom of a much deeper issue.
Sometimes, depression is a result of a traumatic experience that took place in the life of a child or even as an adult. Unresolved trauma, even suppressed to the point of having no memory of it, is best treated with cognitive behavioral therapy (CBT). It is often used when other treatments for depression fail or it can be used in conjunction with other treatments for depression. Once termed psychotherapy, CBT is administered by a psychologist.
Something you can do for yourself is to start is with a healthy diet of fresh, whole vegetables and fruit which should be consumed daily. Two great diets to model your eating after are the Anti-Inflammatory diet and the Mediterranean diet which focus on plenty of fresh foods minimally prepared but full of flavor.
A lack of friendly flora and/or an overgrowth of bad bacteria (which your body views as pathogens) in your digestive system means you likely have poor digestion, leaky intestinal lining, systemic inflammation, and an overactive immune system.
In order to kill off the bad bacteria you must remove processed foods high in carbohydrates and sugars, and replace them with natural, whole foods that do not have artificial colors, artificial sweeteners, chemical preservatives, or GMOs; organic is preferred. This includes meat from pastured animals fed a natural diet. Make sure that you get plenty of fiber (prebiotics) and fermented foods (probiotics) daily to feed your friendly bacteria (these guys make serotonin, dopamine, GABA, etc). A high quality, shelf stabilized daily probiotic may also be consumed.
It is also a good idea to remove wheat and gluten from your diet at least for several months. They serve to fan the flames of intestinal irritation and inflammation in those who have a compromised gut microbiome. For those who are not normally gluten sensitive, it is possible that you may be able to resume eating gluten containing foods once your digestive system heals.
Make sure you are getting lots of movement throughout your day. Sitting for long periods of time can have devasting effects on your health from heart disease to depression. Increased inflammation levels are noted in inactive people, even if they regularly work out. It is recommended that you stand up and move around at least every 15-30 minutes for a minute or more.9
Keep vitamin D levels high, preferably by being in the sunshine. Low levels of vitamin D have been linked to depression. A blood test can confirm low blood levels of vitamin D, but statistically most people are deficient so taking a supplement of 3000-5000mg daily is generally considered safe. Allowing the sun to touch unprotected skin between the hours of 10:00am and 3:00pm up to the point just before the skin begins to turn pink is the best way to raise your vitamin D levels. A vitamin D3 supplement may be taken if sun exposure is not possible (such as in the winter months). Make sure to take vitamin K2 along with a D3 supplement. If you have depression, supplementing with between 5,000IU and 10,000IU is recommended.10
Make sure you are getting enough of vitamins B12, folate (B9) and B3 (niacin) in your diet. Deficiencies of all three are known to cause depression. Vitamin B3 is necessary for the body to produce serotonin from tryptophan.11 12 If you eat a variety of foods including meats, eggs, and cheeses you are likely getting them from your diet however a vitamin B complex which is in sublingual form will ensure your body is getting all of them.
Vitamin C is another critical vitamin for good mental health. Vitamin C is used by the body to convert dopamine into the neurotransmitter norepinephrine. Even moderately low levels of vitamin C can cause depression. Since it is not stored in the body, stress, smoking, alcoholism, fever, and viral infections cause a rapid decrease in blood levels.13
Maintaining the proper level and balance of omega 3 fatty acid to omega 6 fatty acid will nourish your brain, reduce inflammation, improve all areas of brain health (including depression), and benefit your entire body by fighting free radical damage. The proper ratio of omega 3 to omega 6 is 1:1. Fish oil is one of the best sources of omega 3. Processed foods contain mostly omega 6 and should be avoided.14
Feeling stressed is one of the most harmful things to our health. You may have heard by now that high levels of stress have a negative effect on heart health, immune system strength and effectiveness, reproductive health, and is linked to diabetes, obesity, and even cancer. Due to recent advances in brain imaging technology, we can now see how stress affects the brain itself.
Under conditions of chronic stress, brain cells in certain areas of the brain die, and nerve cells in the hippocampus begin to atrophy. The hippocampus is the part of your brain involved with emotions (limbic system), learning, and memory formation. Extreme or uncontrollable stress, particularly early in life, can result in excessive release of the neurotransmitter glutamate in the brain, which can damage and kill cells in the hippocampus. This leads to a thinning in the neural network in this region, known to contribute to depression for reasons not fully understood. The more depressive episodes one has, greater the reduction in hippocampus size.15
Finding ways to reduce stress or practicing stress reducing exercises to reduce its effects will lower your risk for depression as well as benefit your overall health.
Herbs and Supplements
The following herbs and supplements have documented clinical trials showing their efficacy for different types of depression based on the way they effect the body. For the sake of brevity, references will be omitted. It is highly recommended that all supplements be properly investigated and discussed with your doctor before using them to treat specific conditions.
Herbs
Kava kava
Chamomile
Saffron (crocus sativus L)
Blue-green algae
Chlorella
Rhodiola
Turmeric
St. Johns wart
Valerian
Acetyl-l-carnitine
Ayahuasca
Essential Oils
Lavender
Rosemary
Bergamot
Clary sage
Ylang-ylang
Pharmaceutical Triggers of Depression
A side effect of many commonly prescribed medications is depression, including antidepressants. This fact is not often recognized by doctors when treating depression, nor is it discussed with patients prior to prescribing new medications. The list is lengthy so I have only included a few of the more commonly prescribed drugs. Always read drug labels for possible drug interactions and side effects, and talk with doctor if you have concerns or before beginning any new medication.
Chemotherapy
Hypnotics/Sleep aids
Antidepressants
Statins
Antacids
Oral contraceptives
Anti-virals
Accutane
Beta-blockers
Calcium-channel blockers
Hormones
Steroids
Anabolic steroids
Barbiturates
Benzodiazepines
Narcotic pain medication
Other Contributing Health Conditions
Since all parts of the body are so intricately linked, it stands to reason that dysfunction of the processes in certain areas of the body would contribute to depression. Resulting depression may be directly linked to a health condition or be a byproduct of dealing with a chronic illness.
One of the biggest contributing factors to depression is an imbalance in the endocrine system. The imbalance could occur in the thyroid, parathyroid, adrenal glands, or anywhere that hormone levels are not correct.
Infections can really wreak havoc in the body, especially viral infections. The presence of a pathogen in the body causes an immune system reaction which raises inflammation levels. Some viruses and other infections, such as mononucleosis, hepatitis, and HIV can produce symptoms of depression. Sometimes, the immune system overreacts and creates an auto-immune disorder. Increased inflammation levels are a known contributor to depression.
Degenerative neurological disorders such as Multiple sclerosis (MS), Parkinson’s disease, Alzheimer’s disease, and Huntington’s disease contribute to depression. A stroke may also raise the risk for depression.
For certain individuals, depression may simply be the result of an out of sync circadian rhythm. The circadian rhythm is our body’s internal clock that sets important body processes such as sleep cycle, digestive strength, growth in children, tissue repair, and much more. It is driven by exposure to morning daylight as well as the waning of daylight in the evening. Lack of exposure to natural daylight can cause SAD (seasonal effectiveness disorder) as well as contribute to depression. Too much exposure to artificial light, especially blue light from electronics in the evening, can cause the circadian rhythm to lose sync with nature, setting the body up for multiple health problems.
Final Words
The information contained herein this article is intended to help inform you of potential causes of depression, specifically general or major depressive disorder and some natural options for alleviating symptoms. It is meant to instill hope that many people are successfully managing and overcoming their depression, leading healthy and happy lives.
Research is ongoing and many helpful discoveries are being made about what depression really does to a person and the best ways to treat it and prevent it. This article is not exhaustive in the causes or treatments of depression, nor is it meant to act as medical advice. If you have severe depression, seek medical advice from a doctor who can perform lab tests to help determine the cause of your depression; Functional Medicine doctors and Naturopathic doctors will seek to treat you with the most natural means possible, first. Never take yourself off of medication without your doctor’s consent or assistance—the result could be life-threatening.
Other alternate therapies that have proven to be effective for some individuals include EFT (also known as tapping), acupuncture, and chiropractic. Remember, the simplest form of treatment that works for you is always the best.
References
1. Mental Health By the Numbers. (n.d.). Retrieved from National Alliance on Mental Illness: https://www.nami.org/Learn-More/Mental-Health-By-the-Numbers
2. Mental Illness. (2017, November). Retrieved from National Institute of Mental Health: https://www.nimh.nih.gov/health/statistics/mental-illness.shtml
3. Karter, J. (2016, April 24). Suicide Rates Rise While Antidepressant Use Climbs. Retrieved from Mad in America: https://www.madinamerica.com/2016/04/suicide-rates-rise-with-increased-antidepressant-use/
4. Carabotti, M., Scirocco, A., Maselli, M. A., & Severia, C. (2015). The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems. Retrieved from National Center for Biotechnology Information: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/
5. Neurotransmitters. (n.d.). Retrieved from Parkinson’s Clinic International: https://parkinsonsclinicinternational.com/neurotransmitters/
6. Pigott, H. (2010). Efficacy and Effectiveness of Antidepressants. Psychotherapy and Psychosomatics, 79:267-279.
7. Andrews, P. W., Thomson Jr, J. A., Amstadter, A., & Neale, M. C. (2012, April 24). Primum non nocere: an evolutionary analysis of whether antidepressants do more harm than good. Retrieved from Frontiers in Psychology: https://www.frontiersin.org/articles/10.3389/fpsyg.2012.00117/full
8. Brogan, K. (2016). Decoding Depression. In K. Brogan, A Mind of Your Own (pp. 23-26). New York: HarperCollins.
9. Mercola, J. (2011, May 14). Sitting All Day: Worse For You Than You Might Think. Retrieved from Mercola: https://articles.mercola.com/sites/articles/archive/2011/05/14/sitting-all-day-worse-for-you-than-you-might-think.aspx
10. Cannell, J. (2018, February 05). Depression. Retrieved from Vitamin D Council: https://www.vitamindcouncil.org/health-conditions/depression/#.XKTrJyhKjIU
11. Coppen, A., & Bolander-Gouaille, C. (2005, January 01). Treatment of depression: time to consider folic acid and vitamin B12. Retrieved from National Center for Biotechnology Information: https://www.ncbi.nlm.nih.gov/pubmed/15671130
12. Snyder, A. (2017, October 16). Niacin and Depression. Retrieved from Healthline: https://www.healthline.com/health/niacin-for-depression
13. Naidu, K. A. (2003, August 21). Vitamin C in human health and disease is still a mystery? Retrieved from BioMedCentral: https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-2-7
14. Mercola, J. (2016, January 04). How Much Omega-3 Is Right for You and What Are the Best Sources? Retrieved from Mercola: https://articles.mercola.com/sites/articles/archive/2016/01/04/how-much-omega-3.aspx
15. 21st Century Solutions to Depression. (2018, August 15).
