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Major depression is a serious medical
illness affecting 9.9 million American adults, or approximately 5 percent of
the adult population in a given year. Many people suffering from depression
are not aware that there are natural remedies for depression that are a safe
and effective alternative to psychiatric medication. Lifestyle changes such
as dietary modifications, stress reduction and exercise can also have a
positive effect on depression symptoms.
Common symptoms of depression are:
• Feeling sad, blue, incapable of feeling pleasure.
• Change in appetite. Eating too much or not enough.
• Sleep disturbance, sleeping too much or too little.
• Feeling hopeless, worthless, guilty, low self esteem.
• Loss of energy, no motivation, no interest or pleasure in activities.
• Persistent physical symptoms such as aches, pains, headaches, stomach
aches, and pain which no physical cause can be found can also be a form of
depression.
• Thoughts of death and suicide.
Causes of Depression
Depression can be triggered by traumatic life events, poor diet, nutritional
deficiencies, blood sugar imbalances, allergies, medical illness, lack of
exercise, drug and alcohol use, and digestive difficulties. These triggers
are known to cause or contribute to neurotransmitter imbalances and
depletion.
Finding the cause of depression means addressing the biochemistry of the
brain. This can require testing such as Neurotransmitter testing, blood
chemistry panels, thyroid and hormone testing.
Proven Natural Depression Remedies
Targeted Amino Acid Therapy (TAAT)
Targeted Amino Acid Therapy or TAAT is designed to address neurotransmitter
deficiencies or imbalances. Neurotransmitters are synthesized from various
amino acid precursors. Serotonin, for example, is synthesized from 5-HTP,
and oral doses of 5-HTP have been shown to significantly elevate serotonin
levels.
A non-invasive neurotransmitter lab test is available to measure your
neurotransmitter and hormones levels. This test will determine which
neurotransmitters are too high or to low. If an imbalance is present
targeted amino acid therapy can help bring them back into balance thereby
reducing or eliminating symptoms such as anxiety or depression. The program
uses a combination of specific amino acids, vitamins, and minerals that will
increase your body’s production of neurotransmitters. These formulas can be
used alone or in conjunction with other therapies your practitioner may
prescribe. The right balance of these chemicals can set the stage for
restoring your health. You brain and nervous system will once again send
strong signals to the rest of your body.
5HTP 5-Hydroxytryptophan (5-HTP) is an amino acid. It is found in high
concentrations in the brain and acts as a building block for the brain to
make serotonin. Under the proper stimulus the brain will turn 5-HTP into
serotonin and/or melatonin. Because of this mechanism, 5-HTP is a very
gentle yet powerful product to support mood. 5-HTP may work synergistically
with certain nutritional supplements to support mood. This nutritive amino
acid may also support a healthy sleep cycle. Serotonin is involved in mood
regulation, sleep, and appetite control.
L-Carnitine
L-Carnitine is an amino acid that has been reported to safely alleviate
depression in some people in doses of 1000 mg twice a day. Acetyl-L-carnitine
is a form of carnitine that has shown superior absorption effects to regular
L-carnitine.
L-Tryptophan
L-Tryptophan is the precursor to Serotonin, a neurotransmitter in the brain,
which is deficient in depression. L-Tryptophan is a natural relaxant and
helps alleviate insomnia by inducing normal sleep. L-Tryptophan reduces
anxiety & depression; helps in the treatment of migraine headaches; helps
the immune system; helps reduce the risk of artery & heart spasms.
SAMe SAM-e is involved in more than 35 biochemical reactions involving
enzymatic transmethylation. Methylation is the process by which the body
rids itself of compounds, synthesizes neurotransmitters, makes components of
cartilage, regulates enzyme activity within the cell, and maintains the
flexibility of cell membranes. Serotonin and other brain chemicals require
methylation to be synthesized. SAM-e promotes healthy joint function and
comfort , boosts mood and emotional well-being. The suggested dose of SAMe
to treat depression ranges from 400-1600 mg a day.
St. Johns Wort Numerous scientific studies have addressed the effectiveness
and safety of standardized St. John’s Wort extract. There are many
biologically active components in St. John’s Wort, including:
naphthodianthrones (hypericin and pseudohypericin), xanthones,
phloroglucinols, and various flavonoids, including flavonols and
proanthocyanidins. It is thought to work by inhibiting the reuptake of
dopamine, serotonin, norepinephrine, and GABA. Hypericin extract appears to
inhibit serotonin uptake by postsynaptic receptors and increase synaptic
dopamine concentration. Recommended dosage 300 mg three times a day.
Natural remedies for depression can provide persons suffering with
depression a safe and effective alternative to taking pharmaceutical
medications or enable them to reduce the dose.
If you are taking an antidepressant, don't stop taking it on your own.
Supplements can be used to reduce dosages of prescription medication or
provide an alternative, but this should be done under medical supervision.
Dietary Remedies
Folic acid
Folic acid is needed to make the neurotransmitter group called the
catecholamines including dopamine, norepinephrine, and epinephrine. Research
suggests that folic acid depletion may help contribute to depression,
anxiety and panic.
Sources: Asparagus, Beets, Brussels sprouts, Bok choy, Peas, fresh, Beans,
dried, Chick-peas, Soybeans, Lentils, Oranges, Turkey, Cabbage, Savoy,
Spinach, Broccoli, Avocados
Magnesium
Magnesium may be beneficial for depression by helping in the formation if
certain neurotransmitters and because it helps muscles to relax.
Sources : Spinach, Avocados, Chocolate, Pumpkin seeds, Oysters, Sunflower
seeds, Brazil nuts, Buckwheat, Amaranth, Quinoa, Almonds, Barley.
Niacin
Niacin is needed for nerve cell function. Niacin helps the body to release
energy from carbohydrates, control blood sugar, and maintain proper nervous
system function.
Sources: Rice, brown, Lamb, Pomegranates, Tuna, Chicken, Turkey, Wheat
Omega-3 fatty acids Omega-3 fatty acids are involved in the cell signaling,
and compose part of the cell membrane making it fluid. It reduces
inflammatory processes, and is involved in several aspects of
neurotransmitter function. Low levels of omega-3 fatty acids have been found
the diet and cell membranes of depressed individuals. Sources: Salmon,
Trout, Tuna.
Vitamin B6
Vitamin B6 is a cofactor vitamin required for the manufacture of brain
chemicals (neurotransmitters), such as serotonin. Serotonin is one of the
neurotransmitters that promotes feelings of wellbeing. Vitamin B6 may also
help boost the immune system during times of depression and anxiety.
Sources: Sweet potatoes, Avocados, Bananas, Mangoes, Sunflower seeds, Tuna,
Chick-peas, Salmon, Pork, fresh, Potatoes, Turkey, Chicken, Bok choy, Rice,
brown, and Barely.
Vitamin B12
Vitamin B12 is involved in the synthesis of neurotransmitters. It works in
concert with other B vitamins. B12 supports the nervous system and assists
the body in converting food into energy.
Sources: Beef, Yogurt, Tuna, Lamb, Oysters, Trout, Crab, Clams
Lifestyle Changes
Have a home environment that provides natural light
Use as much natural lighting in your home as possible. Unnatural florescent
lighting can be especially aggravating. Seasonal affective disorder is a
type of depression caused by insufficient natural light. People who live in
areas with a prolonged winter are prone to this type of depression. If you
are not getting at least 15 minutes of exposure to natural sunlight consider
purchasing full spectrum lighting for the rooms you spend most of your time.
Physical Exercise
Exercise can be one of the safest and most effective methods of decreasing
depression. Cardiovascular exercise combined with calming exercise such as
walking several times per week can be very beneficial. Try walking,
swimming, bicycling, jogging, yoga, tai-chi, skiing, and tennis; even golf
burns calories.
Sufficient sleep
Many people cannot sleep with depression. A restful night is a key
ingredient to help many deal with the daily stresses of life. If you have
depression and anxiety getting a good night’s sleep is very important. Avoid
stimulating activities before going to bed, like reading a book, or
exercising. Some dietary supplements that are helpful in establishing sleep
are melatonin and kava kava. Alcohol is a depressant, and it can greatly
interfere with your sleep patterns. Avoid alcohol and cigarettes before
going to bed.
Stress-Reduction Techniques
Stress depletes neurotransmitter levels. Mind/body breathing exercises,
physical exercise, yoga, tai chi, self-hypnosis, massage, meditation, and
biofeedback are just some of the stress reduction techniques used for
depression. Listening to music, relaxation CD’s, and visual imagery are also
effective stress reducers. Meditation is a great tool to prevent those
negative thoughts from taking over.
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