Depression: Holistic Treatments That Work

Here are three links that I read that contain strong evidence that Omega 3 fatty acids can reduce symptoms of depression:

http://www.lef.org/magazine/mag2005/jan2005_report_heart_02.htm Excerpt: Fish oil, containing abundant quantities of the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), is a dual-action supplement with compelling data to support its use for both depression and heart disease. Some have called omega-3 fatty acids the "missing link" between the two disorders. This article also includes notations about scientific studies done on Omega 3 and depression. Click to continue reading

http://www.health.com/health/condition-article/0,,20188472,00.html: Writer comments, one promising use of omega-3s may be the treatment of postpartum depression. Evidence shows that women who develop postpartum depression tend to have an omega-3 deficiency Because antidepressant drugs could have a negative affect on a fetus or breastmilk,doctors hope that omega-3s will prove to be an effective alternative treatment.

http://www.umm.edu/altmed/articles/omega-3-000316.htm University of Maryland Medical Center covers many of the benefits of Omega 3, including it's anti-depressant effects and lists scientific research behind the claims. click to read full article

These and other websites made me realize that fish (rich in Omega 3 fatty acids) is called 'brain food' because there really is proof that Omega 3 fatty acids make the brain function better, INCLUDING making people less prone to depression, irritability, even ADD and alzheimers.

After reading these articlies, I decided to dramatically increase the amount of Omega 3 fatty acids in the foods I cook for my family.

But can you increase Omega 3's substantially without eating fish at every meal? Yes! Below are some cool ways to get more Omega 3.

So the first product shown above, the Coromega - Omega 3 supplements can be consumed in one swallow in which case they taste okay OR added to 6 or 8 ounces of orange juice and mixed in... in which case they actually enhance the orange juice's flavor (in my opinion). Rather than getting a blender dirty, simply put the orange juice in a water bottle, squeeze the contents of a Coromega packet into the orange juice (you can use two if you like). Put the top back on the orange juice and SHAKE, SHAKE, SHAKE until blended. Pour it out and chug it down.

The second product Flaxseed Oil with DHA is flaxseed oil with an extra bit of DHA (without going into all the science, let's just say DHA is the Omega 3 fatty acid commonly believed to have a calming, anti-anxiety, effect on the brain). But any flaxseed oil is rich in Omega 3. While you cannot cook, as in frying, with flaxseed oil, you can add it to other foods. Baking a batch of brownies?? substitute flaxseed oil for vegetable oil... and tell me if anyone notices the difference. Making pasta? After you drain the water off, drizzle flaxseed oil over the pasta to keep it from sticking and improve your health at the same time.

Finally the cookbook will give you LOTS more ideas.

And check out this Brain Booster powder. I use it too. While some people might think of only using Omega 3 supplements when preparing truly healthy food -- whole grain muffins, oatmeal. I've found you can add these supplements to the same foods you've been eating all along. For example, a couple of spoonfuls of Brain Booster powder can be added to brownie mix and flaxseed oil substituted for the vegetable oil in it and voila -- junk food that can actually help your state of mind.

Warming up some canned soup? Sure the ideal thing would be to make soup from scratch filled with all kinds of tasty ingredients. But... rather than trying to make some radical shift in how you are cooking, make the soup the same way you always would, even if that means using only the can opener and microwave, then stir in one spoonful of the Omega 3 Brain Booster powder and again, drizzle some flaxseed oil, you just got one step closer to lessening depression. These small steps you can easily take DO add up.

One last thought....

adding Omega 3 rich foods or Omega 3 supplements is a proven treatment for depression, but it takes time to see any results. While some patients indicate an improvement in a few days or weeks, in many cases it can take months of a higher Omega 3 consumption before the full effect can be observed.

Just how exercise reduces symptoms of depression and anxiety isn't fully understood. Some evidence suggests that exercise raises the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost feel-good endorphins, release muscle tension, help you sleep better, and reduce levels of the stress hormone cortisol. It also increases body temperature, which may have calming effects. All of these changes in your mind and body can improve such symptoms as sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness. -- excerpted from Mayo Clinic article: Depression and Anxiety: exercise eases symptoms.

While everyone is different, many people find some depression relief through exercise. The trick is that no one wants to exercise... so find an activity where you get exercise that the depressed person (I don't want to assume it is you the reader) enjoys and schedule it. Unlike the Omega 3 treatment, exercise often lifts mood almost instantly.

Walking the dog, taking a hike, a bike ride, a game of tennis, practicing soccer with your kids, a round of golf, cross-country skiing, dance lessons, or a walk on the beach are activities that more likely to get a depressed person in motion than the suggestion that they should exercise. Whether you are the depressed person or it is someone you care about... in either situation, the best advice is to make a date for some activity. It will be a lot harder to cancel because of feeling down, when someone else is ready to participate with you.

Some find the structure of an exercise class or even a personal trainer (costly, but no more so than a professional counselor) is helpful to make a point of getting exercise.

In the case of exercise, do whatever works for your situation and don't worry about how much or how little the exercise. Any activity can help.

The two natural depression treatments that I've outlined on this page -- exercise and adding Omega 3 to your diet have no harmful side effects. Actually they have additional overall health benefits. Omega 3 and exercise are both very good for your heart and many people with heart disease are encouraged to make these changes simply for their physical health

So why do we hear so little about these natural depression treatments? Because no one is going to make much money if you make these changes, whereas if you take Prozac or other depression medications, the drug companies make a lot of money. This simple truth, that our advertising and medical industry is driven by profits makes the holistic approach to treating depression rarely mentionned and undervalued. With so many folks stressed out and mildly depressed we should sing the praises of exercise and Omega 3!!

The road to curing depression may seem rough and uphill, but nature can provide us with the answer if we trust her. You can heal even though you might now doubt that it will ever happen.

A recent study at Kansas University indicates we can treat depression successfully without any drugs even among people who have been clinically depressed for years. The study included seven holistic depression treatments, calling them simple lifestyle changes. These changes were: aerobic exercise, high-dose omega-3 supplementation, sunlight exposure, healthy sleep, enhanced social connection, and "anti-ruminative activities." (Ruminative means brooding, but the article doesn't spell out what 'anti-ruminative activities consist of).

The researchers at Kansas University are continuing their research with further studies. click here to read the full article.