By Carisa Holmes
A team of researchers took a critical look at all the studies done on
antidepressants and reported their findings in The New England Journal of
Medicine. They dug up some serious dirt. After looking at 74 studies involving
12 drugs and over 12,000 people, they discovered that, while only 14 of 36 drug
studies with negative results were published, 37 of 38 drug studies with
positive results were published. Also, those that showed even the negative
results were, in their words, "published in a way that conveyed a positive
outcome." The problem is much worse than it sounds, because even the
positive studies showed little benefit in the first place. A startling 80
percent of people got better with just a placebo.
Taking antidepressant drugs is not the answer for the
epidemic of depression. After all, we are not depressed because we are all
suffering from a deficiency of antidepressants! The real cure lies in
re-balancing the systems in your body, mind and spirit that are at the root of
the problem.
Here are simple, practical things you can do to prevent or
relieve depression:
1. Move It: Exercising vigorously five times a week for 30 minutes
increases levels of BDNF, a natural antidepressant in your brain. If you aren't
able to keep that schedule, know that even milder forms of exercise can lift
the spirits, get your blood and chi flowing and make you feel more alive.
2. Cool the Inflammation: Food allergies and sensitivities and the
resultant inflammation they cause have been connected with depression and other
mood disorders. Continually eating foods to which you are allergic or sensitive
throws your body into a tailspin of imbalances that can cause anything from
mind fog and irritability to compulsive behavior, panic attacks and full-blown hallucinations.
Even if you have no food allergies or sensitivities, your mood can still
be affected by foods that cause inflammation in the body. Shift your diet to
primarily anti-inflammatory foods, like whole vegetables and fruits, fish and
other seafood and filtered water to reduce inflammation and elevate your moods.
3.
Focus on the B Complex: It is vital to get the whole range of B vitamins for
overall health, but be sure to get adequate B12 (1,000mcg a day), B6 (25 mg)
and folic acid (800 mcg) if you are experiencing depression. These vitamins are
critical for metabolizing homocysteine, which can play a factor in depression,
and folate also affects neurotransmitters that impact your moods. To keep the
good mood foods at hand, stock up on dark leafy greens, eggs, fish, beans,
lentils and chicken.
4.
Let in the Light: Deficiency in “vitamin” D (actually a steroid hormone) can
lead to serious depression. Additionally, lack of sun or bright light in
general can trigger Seasonal Affective Disorder, or SAD, a form of depression
that plagues many people during the winter months. To preserve your 'sunny'
disposition, expose a maximum amount of your skin to sunlight for as long as
your skin can tolerate without damage. If you are not able to sun yourself
regularly, supplement with at least 2,000 to 5,000 IU of vitamin D3 a day and
test your blood levels at least twice a year, as it is easy to overdose on
supplemental forms.
5. Balance Your Omegas: Humans need omega fats to stay healthy and
happy. The two most crucial, omega-3 and omega-6, need to be in balance at a
2:1 ratio, or two parts omega-6 to one part omega-3. The omega-3 fats help
increase your serotonin levels, which fights depression and other mental and
emotional difficulties. If you are low in omega-3’s, it’s no wonder you may be
feeling a little less than joyful.
In order to balance yourself and feel happier, cut back your consumption
of omega-6 laden foods, (corn, soy, canola, fried foods and most processed
foods) while increasing your intake of omega-3 with mercury-free fatty fish
(like wild Alaskan salmon or barramundi), chia seeds or Neptune krill oil
supplements. Additionally, note that free-range and pasture-raised meats are
higher in omega-3 fats than conventionally raised meats. Also, animal source
omega-3 is much easier for the human body to process and absorb than omega-3
from plant sources. If you are vegan, be very careful about how much omega-6
you eat, as you will not likely be able to absorb enough omega-3 from plant
foods to compensate.
6.
Check for Hypothyroidism and/or Adrenal Fatigue: These largely unrecognized
epidemics are a leading cause of depression. Hypothyroidism can cause lethargy
and low mood while adrenal fatigue can cause you to feel “burnt out”, easily
overwhelmed by little things and inexplicably fatigued. A blood and saliva test
can tell you if you suffer from either of these conditions, but you can take
action to heal yourself with or without getting an official diagnosis. Get more
minerals from food-based supplements and whole foods like organic land and sea
vegetables to help correct any deficiencies that may be causing poor
adrenal/thyroid function.
7. Get Checked for Metal: Heavy metal toxicity has been correlated with
depression and other mood and neurological problems. It is not uncommon to see
toxic levels of lead, mercury, aluminum and copper on lab test results of
people suffering from mood and behavioral disorders. Most heavy metals are free
radicals (substances that cause oxidative stress) that have an affinity for the
brain, damaging brain tissue structure and metabolism. Reduce your exposure to
heavy metals by using all natural body, lawn and home care products, safely
removing metal tooth fillings and consuming whole, organic foods and
low-mercury seafood. Be sure to have your blood tested for heavy metals if you
suspect this form of toxicity is sabotaging your health.
8. Be Grateful: An attitude of gratitude is perhaps the most powerful
weapon we have against depression. Placing your focus on that which you are
grateful for, rather than what's seemingly missing from or “wrong” in your
life, shifts your mind to a more positive vibration. Consciously shifting into
gratitude helps us to attract more positive feelings and things in our lives
rather than attracting what we do not want. With these ways to beat depression,
you are now empowered to discover the happiness that is available to you, right
now, no matter what else is going on in your life. You deserve to lead a joyful
life, so get busy cultivating those good feelings; you will always reap what
you sow.
About the Author: Carisa Holmes is a holistic health
advocate, Reiki practitioner and author based in Columbus, Ohio. Carisa has
worked in the holistic health and natural beauty fields for nearly 10 years
