I battled depression for most of my life. It began in the eighth grade and continued on until I began treating it nutritionally at the age of 44. My darkest days took place while I was on heavy psychotropic medications – a period that lasted over 14 years. During this time, I was told by seven psychiatrists that I would need to be on these medications for the rest of my life. You can read my story here in more detail.
I finally discovered the works of Carl Pfeiffer (MD, PhD) and Abram Hoffer (MD, PhD), who were curing mental illness with nutrients instead of drugs. Both were pioneers in the orthomolecular movement, which seeks to heal illness by addressing vitamin and mineral deficiencies through supplementation. The results of applying to my own life, what they wrote and practiced have been astounding. Below, I share twelve natural treatments I have distilled from my own experience of recovering my mental health and moving beyond depression.
“The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease.”
~ Thomas Edison
12 Natural Treatments for Depression
1. Nutrient Dense Diet
Implementing a wholesome and balanced diet that contains all of the necessary vitamins, minerals, amino acids and essential fatty acids.
– Avoiding sugar, junk food, processed foods and bad high heat processed fats.
– Looking to maintain a healthy balance of proteins, fats and carbohydrates:
– 40% of daily caloric intake from unrefined and complex carbohydrates,
– 30% from quality proteins
– 30% quality fats.
I have found the above ratios a good place to start, and they can be adjusted for each individual. I personally eat about 33% of each, and feel optimal when my food intake is structured this way. This is the basis for the Paleo Diet which really turned my health around.
2. Plenty of water
It is important to drink half of your body weight in ounces per day. If you are drinking coffee, soft drinks, tea or other diuretics you will have to drink more water. Water is crucial for moving nutrients into the cells and removing toxins for optimal health. You can read more about water in this article.
3. Correct mineral deficiencies
Hair Tissue Mineral analysis can reveal which minerals need to be increased. Identifying mineral levels this way will help us know which ones to increase with supplementation. Deficiencies of magnesium, iron, zinc, iodine and selenium can all cause depression. Most people have some degree of magnesium deficiency. A good source of information on this essential, but often overlooked mineral can be found in the article, Rapid recovery from depression using magnesium treatment by George Eby. In my own personal experience, I found magnesium supplementation to be a key factor in eliminating my own depression and major anxiety disorder. When I did my first hair tissue mineral analysis, I was low in every mineral tested except for two. Magnesium was one of the pillars in my supplementation program and health recovery.
4. Digestive support
A hair tissue mineral analysis can reveal if we need support with food digestion. 90% of the population has low stomach acid. These people lack to some degree the strong acidity in the stomach that is required to break down the food they eat. Most will benefit from enzyme supplementation and taking Betaine Hydrochloride (HCl) to lower stomach pH to help ensure better digestion and absorption of nutrients for optimal health. Here is an article that goes into more detail about low stomach acid.
5. Focus on gut health and supplement with probiotics
Research has shown the gut microbiota influence brain chemistry and behavior. For example, persons who suffer from irritable bowel syndrome (IBS) and associated cramping, abdominal pain, bloating, gas, diarrhea, and constipation, commonly suffer from depression and anxiety as well. This study details the link between gut microbiota and depression. Here are some strategies for healing the gut. Homemade unpasteurized sauerkraut, kombucha, kimchi and other fermented foods are tremendous probiotic sources found in many traditional cultures.
6. Omega 3 fatty acid – Fish oil
Consuming plenty of omega-3 fatty acids may offer powerful protection against depression. A large Norwegian study of nearly 22,000 participants revealed that those who regularly took cod liver oil, which is rich in omega-3 fatty acids, were about 30% less likely to have symptoms of depression than those who did not. The longer the participants took cod liver oil, the less likely they were to have high levels of depression. I take cod liver or krill oil every day. This has really helped with mood and especially cognitive function.
7. Avoid the use of mood-altering substances that can cause depression
These include alcohol, sugar, caffeine, drugs, artificial sweeteners, food dyes, additives, preservatives and flavor enhancers like MSG. These are not only toxic but many dehydrate the body. These are known to increase acidity in the body which will pull minerals out of the tissues and bones. Over time this can cause mineral deficiencies which will compound depression.
8.Avoid foods that create allergy or intolerance
These can have a direct impact on energy and mood. Most troublesome are foods containing gluten, dairy, soy, corn, eggs, shellfish and nuts. Get yourself tested for food allergies and sensitivities. I gave up gluten, sugar, cow dairy, processed foods, corn and most grains. I just feel better eating a clean Paleo Diet.
9. Try natural remedies
Many have had good success with St. John’s wort, SAM(SAM-e) and 5-HTP. Talk to your healthcare practitioner to see if any of these might be right for you.
10. Exercise that is enjoyable
Spend time in nature getting fresh air. Sunshine is still our best source of vitamin d and a deficiency can cause depression. If you can spend some time at the beach that is even better. Be careful with the sunscreen as many contain toxic chemicals that are absorbed through the skin. Here is an article I wrote on beach therapy.
11. Talk therapy
Talk therapy is often what is needed the most – to help discover what is contributing to the depression. Seek out a good counselor or psychologist and work on any underlying issues. It is important to process any grief, loss or trauma that is still holding you back. I have worked through many issues with my psychologist and would highly recommend talk therapy as a lasting solution. Remember that every problem becomes half of a problem once it is shared.
12. Change your thinking- Glass half full
Try and develop an attitude of gratitude. Each day I focus on all of the blessings in my life. I am grateful for what I have and try not to focus on what I don’t have. When I find myself slipping back into self-pity I count 10 things on my fingers that I am grateful for.
Let food be your medicine and your medicine be your food
– Hippocrates
Today
I am happy to report that I have been off all medications since October, 2007. I continue to focus on nutritional therapy and healthy lifestyle and no longer experience any depression, mania, anxiety or panic attacks since taking this natural approach.
If you are interested in booking a consult, please go to this page for nutritional therapy and hair analysis.
Best of Health!
Brenda♥
References
Staying Healthy with Nutrition- Elson M. Haas, MD
Raeder MB, Steen VM, Vollset SE, Bjelland I. Associations between cod liver oil use and symptoms of depression: The Hordaland Health Study. J Affect Disord. 2006 Dec 18.
https://www.ncbi.nlm.nih.gov/pubmed/23910373
http://george-eby-research.com/
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