Depression: Drug-Free Ways To Alleviate Depression By Boosting Levels Of The Feel-Good

Often when people complain about feeling depressed, it means theyve had a bad day or are feeling temporarily down. However, as a medical condition, depression is quite different.

It can leave you feeling constantly sad and empty, pessimistic about the future, unable to enjoy things that once gave you pleasure, tearful and unable to cope. It can also disturb your sleep patterns and cause marked changes in your appetite. All of these symptoms can soon fill you with despair and paralyse your ability to get on with life.

Apart from being triggered by a bereavement, redundancy or illness, the cause of depression is still unclear. One of the most probable scientific explanations is a deficiency of neurotransmitters in the brain, particularly of the feel-good hormone serotonin.

Normally, optimal amounts of serotonin flood your brains tissues and synapses (cell connections), which helps regulate your moods, feelings of well-being and many emotional responses. So, it follows that if your body produces too little you can soon start to feel low, which can eventually progress to full-blown clinical depression if left unchecked.

You should see your doctor immediately if you are severely depressed or experiencing suicidal thoughts, as you could benefit from medication. For sufferers with mild to moderate depression, natural approaches may offer a better choice to help overcome the problem, as antidepressants can cause serious side effects.

For example, commonly prescribed SSRIs (selective serotonin reuptake inhibitors), such as Prozac, can cause stomach upsets, indigestion, skin allergies, headaches and anxiety. More disturbingly, theyve even been linked to increased suicidal tendencies in some people, especially among children and adolescents. To date there have been 90 legal actions brought against the pharmaceutical companies which manufacture antidepressants.

These mood-elevating supplements can help lift you out of depression
While the following remedies can help keep depression at bay, its important that you consult your doctor before taking them as they can have side effects if mixed with other antidepressants or medication.

S-Adenosyl-Methionine (SAMe) is considered by many alternative practitioners to be the safest and most effective antidepressant there is. SAMe is a natural compound obtained from the amino acid methionine, which is found in every cell in your body. Studies comparing it with other conventional antidepressants have found that SAMe is more effective, has less side effects and works faster often in just a matter of days rather than weeks (New Trends Clin Neuropharmacol 1992 9;1-4).

The normal dose for depression is 200mg to 400mg once or twice a day. Please be aware that SAMe is currently available on prescription only in the UK, so speak to your doctor if you are interested in using it.
5-hydroxytryptophan (5-HTP) is a mood-enhancing chemical that readily passes into the brain where it is converted into serotonin.

Numerous clinical trials have studied the efficacy of 5-HTP for treating depression. One compared it to the antidepressant drug fluvoxamine and found 5-HTP to be equally effective (Psychopathology 1991; 24:53-81). Scientists also examined research from around the world on the use of 5-HTP in treating depression and found that: Of the 17 reviewed studies, 13 confirm that 5-HTP has true antidepressant properties (Neuropsychobiology 1988; 20: 28-35).

The recommended dosage for 5-HTP is 50mg to 100mg taken three times a day.

DMAE (di-methyl-amino-ethanol). This is another naturally occurring substance, most commonly found in sardines, but it is also available in supplement form. DMAE is a brain stimulant which has been used to relieve depression, tiredness (helping to promote better sleep patterns), improve mental alertness and make you feel more energetic (Neuropsychobiology 1977, 3(4) 199-233). The dose is 350mg a day, but it should not be taken by those suffering with epilepsy, as it may worsen attacks.

B Vitamins.  Almost all of the vitamins in the B group play an active role in tackling depression. Vitamin B1 (thiamine) and B2 (riboflavin) deficiency has been linked to depression, while vitamin B3 (niacinamide) has been used to treat depression because it can increase serotonin levels. Vitamin B6 (pyridoxine) is also needed for the conversion of the amino acid tryptophan to serotonin (Psych Res 1980 3(2) 141-150).

To benefit, take one vitamin B complex tablet each day.

Five Simple Lifestyle Changes That Can Help You Achieve A More Positive Outlook

1. Exercise can successfully help lift your mood. Several studies have shown that exercises, like walking and swimming, are an effective way of stimulating the production of powerful mood elevators such as norepinephrine and endorphin.

2. Talking about your feelings and problems can be extremely beneficial. Seeking professional help in the form of counselling can help you get a perspective on your problems and help you make sense of your feelings. Contact the British Association for Counselling (BAC) for details of accredited counsellors in your area, tel: 01788 550 899.

3. If you feel uncomfortable talking to someone about your feelings then writing them down can also help you cope. Keeping a diary can be an effective way of gaining an insight into your thoughts and feelings, especially if you feel embarrassed or ashamed at the thought of having to talk them through with a counsellor.

4. Eliminating sugars and refined food from your diet can help end feelings of lethargy and despair. Although high-carbohydrate foods like biscuits and sweets can be comforting initially, they play havoc with your blood sugar levels and can leave you feeling tired and down soon after eating them.

5. Instead, eat more happy foods. Oily fish has been found to be particularly beneficial for alleviating symptoms of depression, so include plenty of mackerel, halibut, sardines and tuna in your diet. Eat more foods high in vitamin B6 such as soya beans, lentils, meat, poultry, fish, fruits and brown rice as low levels of this essential vitamin have been linked to depression.