Depression, Anxiety and Mood Disorders

By Debbie Markel, CH, CNHP with Janice Goldstein, RN, MH

More than just being “down in the dumps” or “feeling blue,” depression is a debilitating medical illness which affects more than 20 million people in the United States every year. Characteristically, it usually starts between the ages of 15 and 30, is more common in women than men, and its symptoms are persistent enough to interfere with everyday life. Types of depression may include post-partum (after giving birth), seasonal affective disorder (mostly during winter months), dysthymic disorder (a less severe but long-term chronic depression), and bipolar disorder (manic-depressive disorder), which can be very serious. The main symptoms of depression include the following:

            ·  Sadness, a persistent sad, anxious, or “empty” mood;                                       

·  Loss of interest or pleasure in activities you used to enjoy;                                                     

·  Change in weight – either a gain or loss;

·  Difficulty sleeping or oversleeping;

·  Energy loss, fatigue;

·  Feelings of worthlessness, hopeless, pessimism;

·  Thoughts of death or suicide.

 Some people experience a few symptoms; some have many. The severity of symptoms varies between individuals and the causes of depression are not always clear. It often runs in families; can be triggered from stress; is often seen in people with pessimistic attitudes; may occur after a serious loss of a loved one or job or after a divorce; manifests due to or after a serious disease; and is often hormonal. 

Anxiety disorders affect about 40 million Americans over the age of 18 every year. People with this condition are filled with fearfulness and uncertainty. Brief anxiety caused by a stressful event (speaking in public or a job interview) is normal. For it to be a chronic condition, anxiety disorders must last at least 6 months and can worsen in severity if not treated. They often occur with other mental or physical and illnesses, including alcohol or substance abuse. 

The most common anxiety disorders are panic disorder, which may occur at any time and cause sweating, a feeling of impending doom, pounding heart, flushing, and even chest pain; and generalized anxiety disorder (GAD). People with GAD go through each day filled with extreme worry and tension, even if there is little or no cause for it. They worry about their health, money, family problems, or difficulties at work. Just the thought of getting through the day causes anxiety. Although most people with GAD are aware that their worries are exaggerated, they are unable to let them go. GAD is almost always accompanied by other disorders such as depression or substance abuse.   Other types of anxiety disorders include post-traumatic stress disorder (PTSD), social phobia, and specific phobias (fear of heights, cats, or crowds, for example).

People with very severe disorders may need to take medications, but for mild to moderate conditions, natural approaches may be as or more effective than drugs and have fewer adverse effects. A number of anti-depressant and anti-anxiety medications have serious side effects. Many of them are addictive and stopping them abruptly can cause uncomfortable withdrawal symptoms. Some people may even become suicidal if they take the wrong medication. Often simple dietary and lifestyle changes will treat depression without drugs.

Eating a variety of whole foods will replenish nutrients essential to a healthy nervous system. Some people have hypoglycemia, which are bouts of low blood sugar that can feel much like an anxiety attack. Eating small frequent meals can help, as can avoiding simple sugars, which produce a blood sugar rush, followed by a bottoming out that causes fatigue and possibly depression. For a healthy state of mind, try the following tips:

·  Eliminate all food allergens from the diet. Food allergies can mimic depression and anxiety. Common allergenic foods are dairy, soy, citrus, peanuts, wheat, fish, eggs, corn, and tomatoes.

·  Decrease refined carbohydrate intake; increase unrefined carbs (like beans and whole grains) and healthy lean proteins; eat “good” fats like olive oil in moderation.

·  Eliminate inflammatory and stimulating foods such as refined foods, sugar, fried foods, saturated fats from meat and dairy products, alcohol, artificial sweeteners, sodas, and caffeine.

·  Eat whole foods such as vegetables, whole grains, fruits, protein, cold-water fish, nuts, and seeds.

·  Drink lots of water. Green tea in moderation is good – herbal teas are better.

·  Eating fish adds important omega-3 fatty acids which prevent depression

 Other lifestyle changes that support mood disorders include getting enough sleep; getting plenty of exercise which releases endorphins, those “feel good” chemicals in our brains; getting a relaxing massage; meditation or prayer; and learning to take deep, full breaths that calm us and fully oxygenate our cells.

       There are numerous herbs and supplements that support mental and mood disorders. Most work best for mild to moderate depression and less severe anxiety disorders. Some of the most effective include the following:

·  Adaptogens, which are herbs that increase the body's resistance to stresses such as trauma, anxiety and bodily fatigue. The most well-known is ginseng, but others may work as well or better. These include ashwagandha, eleuthero, holy basil, rhodiola, and more.

·  5-HTP (5-hydroxyl L-tryptophan), a neuro-chemical that is a precursor to serotonin and raises the serotonin levels in the brain. It can elevate mood, treat insomnia, help anxiety, promote weight loss, and east migraine pain. It is particularly good for seasonal affective disorder.

·  Omega-3 fatty acids (fish oil, flaxseed oil). In 1995, researchers at the National Institutes of Health presented this brief description of the mental health benefits of omega-3 EFAs: "Epidemiological [population] studies in various countries and in the United States suggest that decreased n-3 [omega-3] fatty acid consumption correlates with increasing rates of depression. ... [omega-3 DHA], may reduce the development of depression…”

·  Lithium Aspartate can be purchased over-the-counter in strengths below the potencies used for prescriptions. Scientific literature demonstrates lithium's value in healing depression and mental health problems, and it has been shown effective treating some migraine headaches and general pain.

·  Kava Kava is used as an herbal remedy to primarily ease symptoms of anxiety and stress. People with liver diseases or alcoholics should not take kava.

·  St. John’s wort is one of the most effective and widely-used antidepressant herbs in use today. It works best for mild to moderate depression. In some countries, such as Germany, it is prescribed by physicians for mild depression much more often than drugs. St Johns wort has been known to cause photosensitivity in some people and it counteracts the effects of birth control pills.

·  GABA is the most abundant inhibitory neurotransmitter in the brain. It is a naturally occurring chemical that is responsible for an upbeat mood, positive self-image, goodwill and sound sleep.

 Many of these herbs and supplements will interact with prescription medications, so tell your health care provider if you take any types of drugs before using a natural remedy. Also, never stop your medication suddenly. Always decrease the dosage slowly over time under professional supervision.

            The good news about depression is that for most people, it’s usually a temporary condition associated with a major life issue. People become sad or depressed for a period of weeks or months, but slowly improve. For these people and others with mild to moderate long-term depression or anxiety, there is more than likely a natural treatment that’s just right for them.

BACK TO ARTICLES