A Holistic Approach for Treating Depression

Exercise has been shown to boost the feel-good brain chemicals endorphins and serotonin. This increase in brain chemicals is similar to those produced by medicine. Elevated levels of cortisol (a stress hormone) are seen in individuals who are depressed, perhaps due to stress and anxiety, which often go hand in hand with depression. Exercise helps reduce cortisol levels, which, when chronically elevated, can cause other health issues.
 
The good news is that it does not require a visit to the gym or a return to your regular routine, which often can feel overwhelming when struggling with depression. Any continuous movement will increase blood flow and oxygen to the brain and can be beneficial. A walk outside, mowing the lawn, gardening or dancing to music can leave you feeling better, calmer and more relaxed.
 
Research on the benefits of exercise is so promising that some therapists are taking their sessions out of the office and combining talk with movement. The combination of walking and being outdoors has shown to be particularly powerful, with patients and doctors reporting more productive sessions.
 

Nutrition science is exploding with information on how certain foods and nutrients not only affect our health, but our moods as well. When treating depression, a healthy diet that includes whole grains, vegetables and fruits, lean proteins and healthy fats is highly recommended. It is important to keep blood sugar levels steady by eating every few hours, and avoiding processed foods, excessive sugar, alcohol and caffeine for those who are highly sensitive to it.
 
Foods high in Omega 3-fatty acids, folate and vitamin B-12 have shown positive effects for those with depression. Try adding salmon, avocado, walnuts, almonds and enriched breakfast cereals fortified with folic acid to your daily meals.
 
A relatively new field is studying the effect of vitamin deficiencies, food allergies and food sensitivities on depression, mood and brain chemicals. Many dietitians are using elimination diets and blood test screenings to explore how food and mood are related.
 

The dietary supplement market is a multi-billion dollar industry, and many claims of alleviating depression may not be backed by scientific research. Even researchers who are unbiased have found results inconsistent and indecisive, although some studies show promise. Anecdotal evidence has shown certain supplements such as fish oil, St. John's Wart, Sam-E and magnesium to be beneficial for treating mild depression. 
 
If you decide you want to investigate the use of supplements as part of your personal treatment plan, do your homework. First and foremost, work with a doctor or naturopath who is knowledgeable. Supplements can interfere with medications, and they are not without side effects. Make an educated decision in conjunction with your physician.
 

The research concerning all of these treatments has been inconclusive, but encouraging. Whether or not they can alter the brain chemistry in favor of reducing depressive symptoms is unclear. However, all have been shown to reduce chronic pain due to injury, trauma, muscle tightness, migraines, and back and neck problems. Since living with pain can trigger, accompany or exacerbate depression, it would make sense that anything that reduces pain is worth a try.
 
Chiropractic manipulation, acupuncture and massage have all shown to produce states of relaxation and tension release. This too could be quite helpful for an individual in the throes of depression. Human touch, which occurs with all of these treatments, floods the body with oxytocin, a "bonding hormone" that makes people feel secure and trusting towards each other, lowers cortisol levels and reduces stress. That certainly can help a depressed individual feel less alone and better connected to others.
 

A handful of promising research papers are pointing towards mindfulness meditation as an integrative approach to combating depression. Meditation helps regulate attention away from negative thoughts and sensations and rumination, which is a hallmark of depression. Indeed, neuroimaging scans show positive brain chemistry changes in long-term meditators. 
 

For many, religious affiliation brings security, comfort and peace. If this is a place where you have found joy and serenity in the past, it would be wise to continue to stay connected to your house of worship despite feeling depressed. Prayer can offer moments of tranquility and hopefulness. Most priests and rabbis have schooling in psychology and counseling and make themselves available to parishioners for talk and support. Going to church, temple or synagogue will keep you attached to others and alleviate feelings of isolation.
 
Not all spiritual practices are "religious," so if this is not a direction you lean, there are many other ways to achieve similar feelings of connection. Anything that links you to meaning and purpose in life can be spiritual. For some it is being in nature, or listening to music. If you have a gift such as painting, writing, or playing an instrument, pushing yourself to practice your art for even a few minutes each day can elicit meaningful moments. The practice of meditation, yoga and tai chi can be spiritual for some.
 

I know this sounds like a crazy suggestion. When you are depressed, you are anything but happy. And remarks such as, "Think positive. You have so much to be grateful and happy about," although well-meaning, can be outright harmful.
 
That being said, it may help to know that positive psychologists are proving that how happy we are is, to a great degree, within our control. Although 50 percent of our happiness level is related to genetics (and quite often depression runs in families), only 10 percent is related to life circumstances. A whopping 40 percent is within our direct control. There are practices we can do that will increase our happiness and ratio of positive to negative emotions.
 
Learn from the happiness experts; professionals who conduct scientific, evidenced-based research teach us which daily habits foster an increase in our positivity, optimism and ultimately our happiness. 
 
Many of the things already mentioned such as exercise, meditation and spirituality are recommended.  Other proven techniques are keeping a gratitude journal, volunteering and practicing acts of kindness.  Check out a few of the resources mentioned below and do some reading. If the focus and attention needed for reading books is difficult due to you depression, check out YouTube videos of lectures given by many of the same authors. 
 

One of the most important components of fighting depression is to not do it alone! Do not feel embarrassed or ashamed. Depression is not a personality flaw; it is an illness. Like any other illness, you should seek help. 
 
First and foremost, find a healthcare provider you like and trust. After visiting your primary care physician and ruling out any underlying medical reasons for depression, ask for referrals to a mental health professional. Get names from your doctor and friends. Talk to a few until you find someone with whom you feel a connection.
 
A consultation with a dietitian can help you develop a "feel good, stay healthy" meal plan. Join or go to your gym, and sign up for some classes. Ask the instructor if he or she would be willing to call you if you don't show up. If budget allows, consider hiring a personal trainer, even if just for a short time. Reach out to family and friends for support, and as much as possible stay connected to others.