Out of the Blues
By
Dr. Lorraine Cassista

     Despite the holidays being a festive time, they can also be a time of sadness for many people. It is estimated that 10% of the world population suffers from depression and approximately 20 million people in the U. S. are afflicted with this most common mood disorder. Treatment is largely dependent on the accurate determination of factors contributing to depression. Some of those factors are organic including nutrient deficiencies or excess, drugs (prescription or illicit), alcohol, caffeine, nicotine, hypoglycemia (low blood sugar), hypothyroidism, food allergies, hormonal imbalances, heavy metal exposure, premenstrual syndrome, and preexisting physical conditions, such as chronic diseases.

     Major (clinical) depression is classified as depression with symptoms that persist for at least two weeks and must have at least 5 of the 8 following symptoms: significant (5%) weight loss/gain in a month, insomnia or excessive sleep, physical hyperactivity or inactivity, loss of ability to experience pleasure, fatigue, low self esteem and/or inappropriate guilt, difficulty concentrating, recurrent thoughts of death or suicide. Of course there are milder forms of depression as well. Depression is often a first or early symptom of thyroid disease and a manifestation of low blood sugar as well as vitamin and mineral deficiencies.

     Don’t let a doctor talk you into taking antidepressants without examining the potential cause of your depression first. People treated with antidepressants have a high relapse rate so they tend to have to stay on them for long periods of time or even the rest of their lives. Many lifestyle and dietary factors contribute to reduced serotonin levels in the brain and should be examined first as a possible source of depression. These include cigarette smoking, alcohol abuse, high sugar intake, overeating of protein, blood sugar disturbances as seen in hypoglycemia and diabetes, and nutrient deficiencies including thiamin, riboflavin, niacin, biotin, pantothenic acid, B6, folic acid, B12, vitamin C, and omega-3 fatty acids.

     The following are effective, natural alternatives to antidepressant drugs that help balance the decreased serotonin levels in the brain typically seen in depressed individuals. Increase the consumption of fiber-rich foods by eating fruits, vegetables, whole grains, legumes, and raw nuts and seeds. Avoid caffeine, nicotine, drugs, and alcohol. Identify food allergies by having food allergy testing. Identify mineral deficiencies with a hair analysis. Start taking a high-potency multiple vitamin-mineral supplement. Get regular exercise at least 30 minutes 3 times per week. Learn and practice relaxation/stress reduction techniques. Cognitive therapy counseling techniques have been shown to be quite effective in treating depression and has a much lower relapse rate than antidepressant drugs. With cognitive therapy, people learn skills for dealing with depression.

     Depression can be very debilitating, but it doesn’t have to be that way. Around the holidays when things can get quite hectic and stressful, it is especially important to keep diet and exercise in moderation. When a person takes an active role in determining the source of their depression by examining their various lifestyle and dietary habits, they can make huge strides in controlling their depressive tendencies. Learning coping skills to help diffuse negative thoughts and feelings and replacing them with those that are more constructive will also help keep you from getting the blues. Happy Holidays!