Some Safe Natural Approaches to Depression


The best approach to elevating mood is holistic, one that focuses on necessary diet and lifestyle changes (ceasing smok- ing; high intensity interval training exercise; improved sleep) and appropriate nutritional supplements.


1. Diet Modifi cation As with any chronic condition, it is


critical fi rst to examine one’s daily diet when addressing depression. Though nutritional psychiatry is an emerging fi eld, one explanation of the impact of food on mood is considered to be what is known as the gut-brain axis. It is widely accepted that: (1) the majority of the fi bers of the body’s main vagus nerve, which oversees mood control, carry information from the gut to the brain; (2) since the brain requires a constant supply of healthy fuel from food, selecting the right foods determines how it functions; (3) the gut is lined with more than 100M neurons, and uses protein, vitamins, and minerals, to produce approx- imately 95% of the body’s serotonin; and (4) the more than 100T healthy bacteria, which comprise what is referred to as the gut microbiome, improve nutrient absorp- tion, activate neural pathways between the gut and brain, and greatly infl uence gut serotonin production. Since poor nutri- tion directly impacts the gut microbiome, serotonin production, and the brain, an unhappy intestinal tract made dysfunction- al by the wrong ingested foods can yield general unhappiness.


Many studies have shown that greatly decreasing or eliminating all sugar sources, caffeine, and alcohol, greatly supports mood enhancement. Maintaining a healthy plant-based/Mediterranean diet, low in conventional processed foods and high in water intake (generally, 64 ounces, up to half one’s weight in ounces), is also impor- tant. In addition, since scientifi c evidence has established for over 65 years a fi rm link between food sensitivities /allergies and depression, it makes sense to use an elimi- nation diet to test the impact of common allergens such as gluten, dairy, soy, corn, nuts, and other lectin-rich foods.


2. Anti-Depressant Nutritional Supplements


5-HTP: The body converts the amino acid L-tryptophan to 5-HTP, which it then converts to serotonin. Multiple double- blind studies have proven 5-HTP to be as effective as SSRIs and tricyclic anti- depressants, better tolerated, associated with fewer and milder side effects (most


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