Natural Treatment Options For Depression

Statistics show that one in five women and one in 15 men suffer from a major bout of depression at least once in their lifetime and, disturbingly, many will experience further episodes.

All of us experience low points in our lives from time to time, which leave us feeling down. This is often referred to as 'reactive' depression, which, as the name suggests, is a reaction to a traumatic event, such as the loss of a loved one or being made redundant.

'Endogenous' depression differs, in that it is not triggered by any obvious cause and can potentially strike anyone at any time. Low periods persist for longer and can make it increasingly difficult for sufferers to carry out even small routine tasks. This form of depression is a clinical condition, resulting from a chemical imbalance in the brain - for example, a deficiency of the chemical 'serotonin', which is known to improve moods, plays a large role in causing symptoms.

Conventional treatments can cause harmful side-effects
Antidepressant drugs work by aiming to correct the chemical imbalance in your brain. Drugs commonly prescribed are tricyclic antidepressants, such as Imipramine and Amitriptyline. These have serious side-effects, however, such as blurred vision, urinary problems, irregular heart beat, liver damage and, in rare cases, epileptic fits.

A relatively new class of prescription-only antidepressants are SSRIs (selective serotonin reuptake inhibitors) such as Prozac and Paroxetine. These increase serotonin levels in your brain and so help to lessen symptoms of depression. These drugs have fewer harmful side-effects, but can still cause stomach upset, indigestion, skin allergies and headaches.

Natural alternative treatments can help you beat depression safely
There are several effective natural and herbal remedies used to treat depression, but it is important that these are taken under medical supervision. Only a doctor can judge the severity of your depression and whether a particular treatment is suitable for you. And, whilst these remedies are natural, 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-400mg once or twice a day.

St John's Wort (Hypericum perforatum). The antidepressant benefits of this herbal remedy have been extensively studied, to the point where conventional medicine is now beginning to accept it as an almost standard treatment for mild depression. St John's Wort works in a similar way to other conventional antidepressants, by increasing the concentration of serotonin levels in your brain (Mun Med Woch, 1996, 138 (7) 58). The recommended dose for depression is 300mg one to three times a day, but make sure that the preparation contains a standardised extract of the active ingredient called Hypericin at a concentration of 0.3 per cent.

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, promote better sleep patterns, improve mental alertness and increase energy levels (Neuropsychobiology 1977, 3(4) 199-233). The dose is 200mg 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).

Typical symptoms of depression include:

• loss of appetite and weight loss; or weight gain due to comfort eating and inactivity
• tiredness and loss of concentration
• crying easily and feeling pessimistic
• loss of confidence and mood swings
• bad sleeping habits, headaches and constipation
• a feeling of emptiness, worthlessness and loss of self-esteem
• feeling dejected or guilty
• suicidal thoughts

Stress also has similar symptoms to the above, but unlike depression it also causes sweaty palms, palpitations and diarrhoea. It is extremely important that you consult your GP if you suspect you might be suffering from depression, as the longer it is left untreated the worse it can become in the long term. Clinical depression is diagnosed when you experience several of the above symptoms for 2 weeks or more, and when they start having a marked effect on your everyday life and your ability to function properly.

Why A Low-Carbohydrate Diet Can Help You Beat The Blues
High-carbohydrate foods such as biscuits, cakes and sweets can be comforting initially, but need to be avoided if you suffer from depression. They cause a surge of sugar in your bloodstream, which results in a sudden burst of energy and feelings of elation. However, this is only a temporary state, and shortly after the concentration of sugar in your blood stream falls rapidly, leaving you feeling tired and down.
Eat more foods containing vitamin B6 such as soya beans, lentils and brown rice. Oily fish has also been found to be beneficial for alleviating symptoms of depression, so include plenty of mackerel, halibut, sardines and tuna in your diet.

The natural treatments outlined above can significantly relieve your symptoms of depression. Further improvements can be made by seeking professional help in the form of counselling, which allows you to talk through your feelings and can provide you with a helpful perspective on your problems. Contact the British Association for Counselling (BAC) for details of accredited counsellors in your area (tel: 01788 550 899). For more information on depression visit www.depression.org.uk