gas, heartburn, the inability to have or keep an erection, drowsiness, and trouble sleep- ing. From a more natural perspective, the herb St. John’s wort (Hypericum perforatum), has a similar mechanism to SSRIs. Again, sometimes it works and sometimes it does not.
In my experience, I have found that
lifestyle interventions are often sufficient for many individuals to recover from mild to moderate depression. While programs are customized to meet the needs of clients, there are certainly some common core sug- gestions that I give to most.
First Intervention: Exercise My first suggestion is to begin an exer-
cise program. This must absolutely include aerobic exercise at a moderate level for at least 20 minutes, three to five days per week. The idea is to do a large repetitive motion frequently. The type you choose is not all that important. You can try walking, jogging, hik- ing, biking, swimming, roller blading, ellipti- cal, or aerobics. The exercise does not have to be incredibly intense to have mood lifting benefits. It simply needs to get your heart rate up enough to be slightly out of breath.
For many, adding in some mind-body
exercise such as Pilates, yoga, Tai Chi, or Chi Gong can also be extraordinarily beneficial. The meditative nature of these types of exer- cises can be quite stress relieving. Doing this two to three times per week can be excellent for decreasing stress levels and improving mood. If you are not interested in trying any of these types of mind-body programs, con- sider implementing a meditation program (see below).
While I absolutely love weight train-
ing for improving health overall, it is less effective for improving mood. This certainly can be included in your overall exercise program, but it is better to concentrate on aerobic and mind-body exercise to lift your mood.
Second Intervention: Diet
My second suggestion for enhancing mood is to eat a healthy diet. This includes adding in a lot of fruits and vegetables. I generally recommend 7-11 servings per day with just 1-3 servings of fruit. Emphasize on the dark, leafy greens, which are very high in folate. Folate is essential for proper sero- tonin and dopamine production. This will do wonders for increasing your vitamin and mineral levels, helping to support countless metabolic functions including the synthesis of mood boosting neurotransmitters.
Eliminate or significantly decrease the amount of processed foods in your diet. Not only do these foods lack fiber, vitamins, and minerals, but they contain chemicals, sugars, artificial sweeteners, sodium, trans fats, and other harmful ingredients. They also crowd out healthier foods and change the way we think about healthy foods, which cannot keep up with the intense sweetness or salti- ness provided in processed foods.
Adding in sources of omega-3 fatty acids can also be helpful. Consuming fish, walnuts, flax seeds, and chia seeds are all good ways to increase your omega-3 intake. Choose oily, wild-caught fish like salmon, sardines, and mackerel for more omega-3 content. Limit or avoid larger fish such as swordfish and tuna, which contain more mercury. It is also helpful to choose free- range poultry, free-range/cage-free eggs, and grass-fed meats. Conventional animal products contain minimal omega-3 fatty acids and plenty of inflammatory omega-6 fatty acids. By choosing the free-range/grass- fed versions, you allow the animal to eat its natural diet and it therefore produces more omega-3s. While it will still contain some omega-6 fatty acids, it is more about having an appropriate balance of these two essen- tial fatty acids than trying to eliminate ome- ga-6s. If you are not consuming sufficient amounts of these omega-3 foods, consider adding in two to four grams of fish oil per day. Decreased levels of omega-3 fatty acids can not only increase your risk for depres- sion, but can also cause inflammation.
Make sure that you are also eating a reasonable amount of healthy, complex carbohydrates including whole grains, sweet potatoes, winter squashes, fruits, and other vegetables. While carbs have gotten a bad reputation in the last few years, they pro- mote serotonin production in the brain.
Third Intervention: Better Sleep Hygiene Many people underestimate their need
for sleep. I have heard frequently from individuals that they only need around six to seven hours per night. While we can func- tion this way, it is not optimal. Getting at least seven to eight hours of sleep per night is essential for health. Unfortunately, we are so scheduled that many of us are working right up until bedtime. Creating some space in your schedule for a relaxing bedtime rou- tine can be quite beneficial. About an hour before, it is best to be in a dimly lit environ- ment. To produce melatonin, the hormone that helps regulate our circadian rhythm, the pineal gland needs a dark environment. So turning off overhead lights in favor of a
smaller lamp is helpful. Additionally, turning off electronic devices including cell phones, tablets, computers, video games, and televi- sion is also important. You may think that they are relaxing you, but often they are over stimulating you. Try listening to relaxing music, taking a bath, or even reading a novel to help de-stress at the end of your day.
Fourth Intervention: Meditation Not only helpful for decreasing stress, meditation is great for alleviating both depression and anxiety. We rarely get an op- portunity to just breathe and be quiet in our hectic lives. Finding some space to meditate for even five minutes can be so revitalizing. If you are not comfortable with the idea of actually meditating, try simply doing a breathing exercise. Try taking a slow breath in for a count of four and then exhaling over a count of seven. Some also find that alterna- tive activities like coloring or knitting work well. Regardless of your chosen activity, try to find a bit of time each day to spend doing a quiet, relaxing activity.
Interventions for More Severe Depression For more severe depression, a success-
ful intervention in my practice has been the use of 5-HTP, a metabolized version of the amino acid tryptophan. Tryptophan is the
Centers For Dental Medicine Saving Lives One Smile at a Time
:
Why Dr Steven Hinchey? Both he and his staff
Listen to YOU - Non judgmental assessments - Respect for you and your time
Are concerned about YOU - Mercury free dental treatment - Mercury safe dental conditions - Mercury removal and detoxification - Biocompatible dental materials - Minimally invasive procedures - Implant tooth replacement - Same day non metal crowns
-
We want to help YOU get healthy - Financial Flexibility
Steven F Hinchey DMD 860-633-6518
,
www.dochincheydmd.com www.NaturalNutmeg.com 25
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48