Depression: How to ward off depression without harmful drugs

Most of us suffer from the blues from time-to-time, but while certain situations may leave us feeling temporarily down we normally soon bounce back. However, depression is a far more serious form of the blues and can be extremely debilitating, leaving sufferers feeling like they are literally unable to cope with symptoms ranging from loss of sex drive to suicidal thoughts. The condition affects between 7 and 12 per cent of men and 20 to 25 per cent of women in the UK.

If you are diagnosed with depression, your doctor will probably prescribe an anti-depressant. Drugs like Prozac and Seroxat help regulate certain chemicals in your brain (such as the feel-good hormone serotonin) and make you feel better, less tearful and more optimistic.

However, the problem with these drugs is that they come with a long list of harmful side effects including nausea, vomiting, abdominal pain, diarrhoea, loss of appetite, anxiety, headaches, insomnia, hallucinations and epileptic fits.

Worse still, some of these adverse effects can be fatal. For instance, the drug Seroxat may increase the risk of suicide six-fold. In fact, every antidepressant licensed since 1987 has been associated with a higher risk of suicide (BMJ 2006; 333: 92-5).

While antidepressants may not be the answer, leaving depression untreated certainly isnt. Thats where alternative remedies can help.

St Johns Wort found to be just as effective as Prozac

One of the most studied and well-documented natural anti-depressants is the herb St. Johns Wort. In fact, studies have revealed that St Johns Wort is equally as effective as many leading anti-depressants, including Prozac (fluoxetine) (J Ethnopharmacol. 2007;112(1):115-21).

In a study conducted last year at the Department of Psychiatry and Psychotherapy, Medical University of Berlin, in Germany, scientists found that St Johns Wort was able to both prevent depression and improve symptoms in established cases. They came to this conclusion after comparing the effects of St Johns Wort with paroxetine, a routinely-prescribed synthetic anti-depressant.

For the purpose of the study, the scientists divided patients suffering from moderate to severe depression into two groups, one of which received the herbal extract and the other received paroxetine.

After a period of four months, the researchers concluded that: . this study showed that St Johns Wort and paroxetine were similarly effective in preventing relapse of depression and point therefore to an important alternative treatment option for long-term relapse-prevention (Pharmacopsychiatry. 2006 Nov;39(6):213-9). 

The recommended dosage amount for St. Johns Wort extract is 600mg a day. This can be increased to1,800mg per day (in three divided doses) under your doctors supervision. You should be aware that it can take two to three weeks of supplementation with the herb before you notice any improvements in your symptoms. Side-effects are usually very mild such as stomach upset, but some people who are sensitive to the sun may experience skin rashes in rare cases.

5-HTP can elevate your mood by boosting your serotonin levels

5-HTP (5-hydroxytryptophan) is another amino acid that can help overcome depression. It works by boosting the concentration of serotonin in your brain. The dose is 50mg taken three times a day. Although 5-HTP works well on its own, for best results (especially in more severe cases of depression) it should be used together with St Johns Wort.

In addition, a study has revealed that 5-HTP can boost the actions of the prescription-only antidepressant citalopram. Scientists from the National University of Singapore compared a group of patients taking 20mg of citalopram only to another group of patients taking 20mg citalopram together with up to 200mg of 5-HTP. They found that the second group had far higher levels of serotonin than the drug-only group (Psychoneuroendocrinology. 2006;31(4):473-84).

This duo can help put a stop to feelings of negativity and despair

DMAE (di-methyl-amino-ethanol). This naturally-occurring substance, which is present in sardines, 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 200mg a day, but it should not be taken by those suffering with epilepsy, as it may worsen attacks.

Vitamins B. 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 aminoacid tryptophan to serotonin (Psych Res 1980 3(2) 141-150).

Additional ways to help fight depression and improve your mood

Supplements arent the only way to alleviate depression, the following can help too:

 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.

Instead, eat more foods containing vitamin B6 which, as already mentioned, is needed for the conversion of the amino acid tryptophan to serotonin 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.

 Exercise can be an excellent way to help lift your mood and maintain good mental health. This is because exercise releases chemicals in your brain called endorphins powerful mood elevators that give you a natural high.

 Seeking professional help in the form of counselling can help you get a better perspective on your problems and help you make sense of your feelings. For further information and for details of accredited counsellors in your area, speak to your doctor or contact the British Association for Counselling (BAC) on 0870 443 5252.