Natural Ways to Manage Mild-to-Moderate Depression


By Erika Dworkin, Board Certifi ed in Holistic Nutrition®


"[M]ore than 30 million Americans take antidepressant drugs...The effectiveness of...[these] drugs has been the subject of several reviews. The results indicate that they have not been shown to work any better than a placebo in cases of mild to moderate depression, the most common reason for prescription medication...In fact, the research indicates that SSRIs and other antidepressant drugs might actually increase the likelihood of suicide in adults and children... These medications...may cause signifi cant side effects."


~ Michael T. Murray, ND, & Joseph Pizzorno, ND, The Encyclope- dia of Natural Medicine (3rd Edition 2012)


"Depression, the most common type of mental illness, is the second leading cause of disability and is increasing


among Americans. The effect of improved nutrition, particularly with dietary supplements, on depression may provide an alternative to standard medical treatment."


~ Lewis, et al., The effect of methylated vitamin B complex on depressive and anxiety symptoms and quality of life in adults with depression. ISRN Psychiatry. 2013 Jan 21;2013:621453


study its causes, they are known to include preexisting chronic disease states (hypothyroidism, blood sugar imbalances, anemia, and digestive conditions, such as food allergies and systemic yeast overgrowth/candidiasis), various prescription drugs, nutrient defi ciencies, sleep deprivation, and environmental toxicity. While it is always advisable to consult with a holistic practitioner and/ or therapist to address depression and its underlying causes, you can begin to obtain relief from your depression through lifestyle changes and natural remedies. According to Michael Murray, ND, and Joseph Pizzorno, ND, certain “lifestyle changes, coupled with regular exercise and a healthful diet, are more than likely to produce better clinical results than antidepressant drugs, with no side effects.”


D Symptoms & Brain Chemistry


Mild-to-moderate persistent depressive disorder (dysthymia, or PDD) and seasonal depression (seasonal affective disorder, or SAD), are two of the most common forms of depression that undermine the well-being of millions of Americans each year. A PDD diagnosis in adults requires daily depression during most of


34 Natural Nutmeg - March 2019


epression ranges in degree, from occasional episodes aris- ing as normal responses to life’s many stressors, to major depressive disorder (MDD). While scientists continue to


each day over two years, with 3 of 9 specifi c symptoms, including hopelessness, low self-esteem, fatigue, irritability/anger, reduced productivity, and diffi culty concentrating or making decisions. SAD usually sets in during late fall/early winter when there is less sunlight. In addition to PDD symptoms, those suffering from SAD may experience: (1) disrupted sleep and oversleeping; (2) changes in appetite (especially carbohydrate cravings) or weight gain; and (3) frequent thoughts of death or suicide.


Understanding just how PDD/SAD sets in can be instructive in determining how to address it naturally. To support its many functions, the brain uses a number of neurotransmitters, chemical messengers constantly released and received by the brain’s nerve cells (neurons), to communicate with other parts of itself and the nervous system. The entire information transmission cycle occurs in seconds. Any problem that interrupts the smooth functioning of this chain of chemical events can negatively impact the brain and nervous system.


Studies have linked depression to imbalances of certain


neurotransmitters, including: (1) Serotonin (take 5HTP, SAM-e; eat carbohydrates, chicken/turkey, nuts, chia seeds) – elevates mood, increases relaxation, and controls cognition, blood sugar/insulin, appetite, cardiovascular health, impulse control, and sleep; (2) Dopamine (take L-tyrosine, SAM-e; eat almonds, chocolate, avo- cados, pumpkin seeds, bananas) - creates a natural high, required for sexual arousal, defi ciency is linked to movement disorders (e.g. Parkinsons); (3) Norepinephrine (take L-tyrosine) – involved in the fi ght or fl ight reaction to stress, arousal, and cortisol production; (4) GABA (take L-glutamine; eat salmon, nuts, eggs, legumes) – regulates communication between brain cells to inhibit the activity of neurons, and thus stabilizes mood and promotes relaxation; (5) Endogenous Opioids (endorphins, enkephalins, dynorphins) (exercise, yoga, acupuncture) – promote feelings of well-being and reduce pain; and (6) Acetylcholine – excessively high levels are believed to induce depression.


Prescription Drugs That Can Cause Depression Medications that cause depression do so by altering brain


chemicals in some way. Some commonly prescribed drugs that reportedly cause depression include: antibiotics; statins for high cholesterol; anti-anxiety, insomnia, and seizure/muscle medica- tions; heart medications, such as beta-blockers and calcium- channel blockers; hormone replacement therapy estrogens; birth control drugs; and opioids.


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