Depression

1. Depression Complimentary and Alternative Approaches to Treatment

2. Main Points • Introduction • Signs & Symptoms • Natural Remedies • Side Effects • Mind/Body Work • Diet and Exercise • Resources • Conclusion • References

3. Introduction Depression is a common untreated mental disorder, characterized by a gradual withdrawal from a person’s active life. It is important to take steps to overcome a depressive state before it manifests into chronic health problems throughout the body. There are many complementary and alternative therapies and natural supplements that have been shown to relieve symptoms and improve quality of life. Anyone who suffers from depression can benefit from the information available and take comfort in discovering that there are natural and lasting ways to recover inner peace and harmony.

4. Signs & Symptoms • Loss of interest in normal daily activities • Feelings of helplessness, hopelessness, or sadness, including crying spells • Loss of energy and the ability to concentrate • Problems sleeping • Feeling useless or inadequate for an extended period • Significant weight loss or gain, or extended periods of indigestion • Fatigue or headaches for extending periods • Decrease in sexual activity for an extended period of time • Harming oneself or thoughts of death or suicide www.mayoclinic.com

5. Natural Remedies • Vitamin B6, B12 and Folate: Ingested through the diet or as a supplement. Low levels of these B vitamins have been discovered in depressed individuals (Harvard, 2011) . • Omega-3 Fatty Acids: Ingested through fish, plant, and nut oils, or as a supplement. Deficiency is linked to depression (Logan, 2004). • L-Tyrosine: An amino acid precursor, ingested through the diet or as a supplement. Increases norepinephrine and dopamine in the brain (NCBI, 2007). • Saffron: A flower, ingested as a cooking spice or as a supplement. Used to treat depression in Persian traditional medicine (NCBI, 2005). • St. John’s Wort: A flower, ingested as a supplement, tea, or liquid extract. Shown to inhibit serotonin reuptake (NCCAM, 2011). • Kava Kava: A root, ingested as a beverage or as a supplement. Shown to elevate mood, well-being, and contentment, and produce a feeling of relaxation (UMMC, 2011). • Rhodiola Rosea: A plant, ingested as a supplement. This adaptogen has shown to improve immune functioning and balance endocrine hormones, also known as the stress response (NCBI, 2001). • SAMe: A molecule found in all living cells, ingested as a supplement. Regulates central nervous system functions and acts on the methylation process in the brain (antioxidant effect), (AHRQ, 2002). • 5-Hydroxytryptophan: A chemical in the body that produces serotonin, ingested as a supplement (UMMC, 2011).

6. Side Effects Always get approval from your healthcare provider about everything you take, prescribed or not, as most supplements will either inhibit or promote the action of prescribed medications. All of the natural remedies listed have the potential to create adverse reactions ranging from anxiety, dry mouth, elevated blood pressure, light sensitivity, dizziness, gastrointestinal symptoms, liver toxicity, fatigue, headache, and/or sexual dysfunction. It is important to research all supplements before taking them to become aware of contraindications, dosage, manufacturing properties, and what results have been discovered in ongoing studies. Any person who consumes alcohol in combination with these supplements may counteract their potency and/or put themselves at an increased risk of liver damage.

7. Mind/Body Work Apart from supplementation, there are numerous mind and body therapies that help to increase relaxation, mental clarity, mindfulness, and spirituality. Psychologists have had great success with cognitive behavioral therapy to promote a positive change in clients with depression. Yoga, meditation, aromatherapy, music therapy, massage, and guided imagery are other approaches that have all shown to enhance the pleasure centers of the body and restore inner balance and self-worth.

8. Diet and Exercise Adhering to a healthy and balanced diet is crucial to maintaining good energy and getting all the nutrients the body needs to function properly. Vitamin and amino acid deficiencies have been noted in many cases of depression. Following the food guide pyramid is a good way to balance the diet and monitor portions. Exercise has also shown to greatly enhance feelings of well-being and confidence. In particular, aerobic exercise such as running has revealed in studies that it triggers the same neurological response in the brain as antidepressant medication, but without the side-effects (Journal of Neuropsychopharmacology, 2005).

9. Resources There are many options available for individuals struggling with depression. Taking advantage of the available resources is a great way to restore hope, make connections, build supportive relationships, and discover ones potential to thrive in the moment. • Depression and Bipolar Support Alliance- • http://www.dbsalliance.org/site/PageServer?pagename=home • Mental Health America- • http://www.nmha.org/ • National Alliance on Mental Illness- • http://www.nami.org/ • The National Council For Community Behavioral Healthcare- • http://www.thenationalcouncil.org/ • The National Institute of Mental Health- • http://www.nimh.nih.gov/index.shtml • Revolution Health Holistic Treatments- • http://www.revolutionhealth.com/conditions/mental-behavioral-health/depression/expert-advice/holistic-treatment • HealthiNation Information Videos- • http://www.healthination.com/Videos/Depression

10. Conclusion Every person has to deal with feelings that are scary and dark at some point in their life. In knowing that we are all connected by this to some degree, we can reach out to one another for help and take action to lift not only ourselves up, but all those who surround us in our personal lives and in the greater communities in which we live. It’s never too late to make a positive change and feel illuminated by the loving energy that surrounds us all!

11. References MayoClinic, (2011). Depression (Major Depression) Symptoms. Mayo Foundation for Medical Education and Research. Retrieved at http://www.mayoclinic.com/health/depression/DS00175/DSECTION=symptoms Harvard School of Public Health, (2011). Three of the B Vitamins: Folate, Vitamin B6, and Vitamin B12. Retrieved at http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamin-b/ Logan, A.C. (2004). Omega-3 fatty acids and major depression: A primer for the mental health professional. National Institutes of Health. Retrieved at http://www.ncbi.nlm.nih.gov/pmc/articles/PMC533861/ NCBI, (2005). Crocus sativus L. in the treatment of mild to moderate depression: a double-blind, randomized and placebo-controlled trial. National Institutes of Health. Retrieved at http://www.ncbi.nlm.nih.gov/pubmed/15852492 NCBI, (2007). L-Tyrosine to alleviate the effects of stress? National Institutes of Health. Retrieved at http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1863555/ NCCAM, (2011). St. John’s Wort and Depression. National Institutes of Health. Retrieved at http://nccam.nih.gov/health/stjohnswort/sjw-and-depression.htm UMMC, (2011). Kava Kava. University of Maryland Medical Center. Retrieved at http://www.umm.edu/altmed/articles/kava-kava-000259.htm NCBI, (2001). Rhodiola Rosea: A possible plant adaptogen. National Institutes of Health. Retrieved at http://www.ncbi.nlm.nih.gov/pubmed/11410073/ AHRQ, (2002). S-Adenosyl-L-Methionine (SAMe) for Depression, Osteoarthritis, and Liver Disease. U.S. Department of Health and Human Services. Retrieved at http://archive.ahrq.gov/clinic/tp/sametp.htm#Report UMMC, (2011). 5-Hydroxytryptophan (5-HTP). University of Maryland Medical Center. Retrieved at http://www.umm.edu/altmed/articles/5-hydroxytryptophan-000283.htm The International Journal of Neuropsychopharmacology, (2005). The antidepressant effect of running is associated with increased hippocampal cell proliferation. Cambridge Journals. Retrieved at http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=315607