Can Our Lifestyle Affect Our Risk of Depression?
By Jessica Pizano
and 59 years of age. In fact, 12.3% of females between the ages of 40 and 59 are depressed. Of course, this is likely to be smaller than the actual number as this only reflects those who participated in the National Health and Nutrition Examination Survey from 2009 – 2012.
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An earlier study from the CDC showed us that of all prescription medications, antidepressants were the third most commonly used by Americans. Even more astonishing is that the rate of antidepres- sant use in the United States has increased 400% from 1988 – 1994 through the 2005 – 2008 period. Interestingly, a whopping 11 per- cent of Americans above the age of 12 are taking antidepressants. Curiously, this is more than the number of individuals considered to be depressed. More than half of these individuals (60%) will take antidepressants for more than two years and 14% will have taken it for more than 10 years. Even more concerning is that the rate of de- pression appears to be on the rise. In fact, depression rates increased from 3.33% from 1991 – 1992 to 7.06% in 2001 – 2002.
The Change to Modern Life So what has changed? Several studies point to the fact that de-
pression rates have increased because we no longer live as hunter- gathers. This is evidenced by the fact that those who live in modern cities are more likely to be depressed than those living in more rural areas. While we are unlikely to all be able to move to rural areas and become hunter-gathers again, there are many lessons that we can learn from this.
A very important change that has occurred in modern times is the increased rate of obesity. We know that those who are obese are far more likely to be depressed than those who are of normal weight. Diet too, has suffered with the convenience of modern life. The Standard American Diet (SAD diet) is laden with sugar, satu- rated and trans fats, excessive calories, inadequate vitamins and minerals, too much sodium, and too little fiber. Add in the ques- tionable effects of genetically modified foods (GMOs), herbicides, and pesticides and you cannot help but wonder how this could not affect the rate of depression. Decreased folate content in greens alone could account for depression. The vitamin is essential for the formation of serotonin, a brain chemical that is decreased in those who are depressed.
24 Natural Nutmeg - December 2015
ccording to the Center for Disease Control (CDC), 7.6% of Americans aged 12 and up are depressed. This number was much higher for females and those between the ages of 40
Another change in modern life has been severely decreased
physical activity. We were designed to be active. Life until the mod- ern era was quite strenuous. Walking, running, hunting, gathering, farming, building, and many other activities would have filled our days. There was no need for exercise in the modern sense because life would keep us fit. Now, the vast majority of us get up, drive to work, sit at a desk for eight or more hours, drive home, and sit on the couch until bedtime. No wonder why we are so out of shape as a nation! Research has shown that regular aerobic exercise is a treatment as effective as antidepressants. Just 20 minutes of regular activity on most days of the week can improve mood and decrease anxiety.
Pronounced changes to our wake-sleep patterns have also oc-
curred over time. Since we spend so much time inside as opposed to outside, we have decreased exposure to the sun, particularly in the winter months. This can substantially decrease our vitamin D levels. Exposure of the skin to the UV radiation of the sun generates the synthesis of this essential vitamin. Deficiency of vitamin D is well documented. More often than not, when I see tests for clients not currently taking supplemental vitamin D, their levels are lab low. Even for some taking a multivitamin containing the RDA for vitamin D (400 IUs), the levels are still low. Decreased vitamin D is associated with cancer, autoimmune disease, chronic diseases (i.e. metabolic syndrome and type 2 diabetes), and depression. The win- ter months can also lead to seasonal affective disorder (SAD), a type of depression often benefited by light therapy. This form of therapy appears to increase the neurotransmitters dopamine and serotonin, reversing the depression. Sleep has suffered in modern times as well. A third of the population in the United States has at least one symptom of insomnia. Less sleep, or even decreased quality of sleep can lead to depression or be considered a symptom of depression.
Antidepressants are considered the main medical intervention for depression. Despite the fact that the numbers clearly indicate that depression is a substantial issue in this country, many experi- ence only temporary or no relief from prescription antidepressants. Most of the antidepressants commonly used are Selective Serotonin Reuptake Inhibitors (SSRIs). These medications do not actually increase serotonin levels, but simply hold the serotonin on the nerve cell longer. So for individuals who have very low brain levels of serotonin, these medications can be ineffective. Unfortunately, they also come with various side effects including constipation, de- creased libido, weight gain, diarrhea, dry mouth, ejaculation delay,
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