I. Definition
Depression is a normal response as part of our daily lives such as the loss of s job, the death of a love one, and illness. Over 30 million Americans suffer from depression and the amount is increasing in an alarming rate. Depression may be a mental health disorder that can affect the way you eat, sleep, and the way you feel about yourself.
II. Types of depression
There are 3 types of depressions:
1. Reactive depression
Reactive depression is the reaction caused by emotional swings affecting anyone at one time at his and her life, such as death of a love one, loss of financial stability or chronic diseases. People suffering from reactive depression may lose interest of doing things that provide pleasure. These people generally still function in daily activity normally. Most people suffering from reactive depression may see the symptoms disappear gradually over time, some may require the support from others or take antidepressant medications.
2. Physical depression
This type of depression is caused by chemical imbalance in the brain as resulting of chronic illness such as hormone imbalance, immune disorder or nutritional deficiency. People suffering from physical depression may lose interest or pleasure in almost everything and generally have a negative impact on every function in daily life.
3. Manic depression
This is a severe type of physical depression. In medical terms, manic depression is characterized by wide mood swings with periods of both depression, mania and a variety of other significant symptoms not present in other types of depression such as the fluctuation between periods of extreme energy and vivacity with those of complete hopeless.
III. Causes
1) Hormone imbalance
About 60% of people suffering from physical depression have abnormal levels of thyroid or adrenal hormones causing impaired thinking and making it difficult to carry out daily activity. If the thyroid hormone is in low levels we have hypothyroidism resulting in weight gain, fatigue and loss of appetite. If the thyroid hormone is in high levels we hyperthyroidism resulting in hand trembling, weakness, anxiety and nervousness. On the other hand, if adrenal hormone is in low levels symptoms may include stress, and weakness. If the adrenal hormone is in high level symptoms include weight gain, and diabetes.
2) Immune disorder
Immune system disorder causes concentration difficulty, lowered mood, memory loss, anxiety and symptoms of depression.
3) Nutritional deficiency
Too much Omega fatty 6 and deficiency of Omega acid 3 causes memory loss, mood swings and depression. On the other hand deficiency of vitamin B12, chromium, selenium or magnesium causes anxiety and depression as well as mood swings.
4) Sleeping disorder
If sleeping disorder is serious enough to interfere with normal physical, mental and emotional functioning such as fatigue, poor concentration, low mood and other symptoms of depression.
5) Effect of medication taken
Many medications cause symptoms of depression as a side effect such as low mood and anxiety as a result of taking heart and hypertension medication.
IV. Symptoms
1) Loss of interest and energy in life
2) Change of sleeping and eating habits
3) Can not concentrate
4) Lowered self esteem
5) Deep sadness and hopeless
6) Thought of suicide and death
V. Prevention and treatment
A. With Common Sense Approach
1. Reduce intake of saturated and trans fats
Saturates and trans fats cause the increase of levels of bad cholesterol in the blood stream, blocking the circulation of blood and reducing the levels of oxygen that are essential for brain cells resulting in mood change and low interest for daily function.
2. Reduce intake of fat food, simple carbohydrates, and artificial sweetener
The above food causes chemical and nutritional imbalances and contribute to depression.
3. Be careful with conventional prescription side effects
Conventional medication while common can produce negative side effects and tends to treat the symptoms rather than the cause of depression. Some prescription medication may cause side effects to only some patients but not others. Be sure to talk to your doctor if you have some depression side effect.
4. Moderate exercise
Exercise helps to increase the circulation and oxygen level in the bloodstream, gives body energy and produces feelings of revitalization and accomplishment triggering the release of certain hormones that help to boost your mood.
5. Join a social group or club
Joining a social group or club is the best way to climb out and learn something new. It is the proven way to keep your brain active and increase your confidence and self esteem.
6. Get enough sleep
Over half of people with sleep disorders are found to have some mental disorder such as depression. In fact, study shows that insomnia may be the cause of depression.
7. Light therapy
If you have season affective disorder, the body chemistry is thrown off by a decrease in the amount of day light. Light therapy will help to increase energy levels and overcome difficulty in getting out of bed.
B. With Supplements
1. DHEA
DHEA is the precursor for estrogen and testosterone, it helps to maintain mood, anxiety and menopausal women to have a better sense of well being and confident.
2. Chlorella
Chlorella contains high amounts of chlorophyll that not only help to prevent the forming of free radicals by aiding the moving of heavy metals that cause memory loss, increasing the phospholipid found on the surface of brain cell membrane resulting in delaying of memory loss and fending off the ravages of stress hormones.
3. Omega 3 fatty acid
Omega-3 fatty acids play a crucial role in brain function as well as normal growth and development. Deficiency of Omega 3 includes extreme tiredness , poor memory, dry skin, heart problems, mood swings or depression.
4. L-cartinine
Amino acid acetyl L cartinine helps to regulate the hormone pregnenolone produced by the adrenal gland. Low levels of pregnenolone is associated with low energy, extreme tiredness and depression. Study shows that intake of amino acid acetyl L- cartinine helps to alleviate depression.
5. DMAE (Dimethylaminoethanol)
DMAE helps to stimulate the production of acetylcholine that helps to regulate the mood and energy level of our body and increase the ability of memory and learning.
6. Pumpkin seed extract
Pumpkin seed extract contains high amounts of zinc that helps to exhibit antidepressants such as stress suppresses brain-derived neurotrophic factor. Zinc also helps in promoting hormone balancing in our body by stimulating the production of growth hormones resulting in improve energy and well being.
C) Vitamins and Minerals
1. Vitamin C
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. Our body does not have the ability to make its own vitamin C. Therefore, we must obtain vitamin C through our diet. Overdose of vitamin C may result in diarrhea. Vitamin C is an antioxidant that protects our body from the forming of free radicals as well as weakening of immune system resulting in chronic infection such as mononucleosis and psychiatric symptoms including depression.
2. B vitamin complex
The B vitamins are eight water-soluble vitamins that play important roles in cell metabolism. Deficiency of B vitamin complex such as B 12 may not lead to physical symptoms but may cause depression.
3. Vitamin E
Vitamin E is the fat soluble antioxidant in our body. Study shows that people with depression have lower levels of serum of vitamin E circulating in their bloodstreams.
4. Magnesium
Magnesium is one of the four electrolyte minerals. Besides helping our body to absorb calcium, and strengthen bones and teeth, it also plays an important role in allowing muscles to relax, and in reducing stiffness in muscles. Magnesium deficiency causes depression, chronic pain, and intolerance to stress, chronic fatigue and depression.
5. Iron
Iron plays an important role in production of red blood cells and increase the transportation of oxygen levels to our body cells. Iron deficiency causes chronic fatigue, apathy irritability and other symptoms of depression.
6. Zinc
Besides helping to restore the normal function of prostate gland, it also helps in promoting of hormone balancing in our body by stimulating the production of growth hormone. Deficiency of zinc may be a leading cause of loss of appetite, subsequent poor nutrition, inevitable chronic fatigue and depression.
7. Selenium
Study shows that people with high amounts of selenium in their body tend to be more cheerful and confident. It also helps to make us feel more alert, less anxious, and high levels of energy.
D) With Foods
1. Fish
Our western diet contain high amounts of omega 6 and not enough omega 3 fatty acid. The imbalance of these 2 types of omega fatty acids may lead to memory loss, mood swing and depression. Cold water fish contain high amounts of omega 3 fatty acid that not only help to restore the hormone imbalance, but also decrease the arteries clotting up by bad cholesterol and triglycerides resulting in more oxygen being transported to the brain.
2. Spinach
Spinach contains high amounts of iron that not only help to boost the production of red blood cells and increase the blood circulation but also help in preventing and treating memory loss, tiredness and trouble concentrating as well as depression.
3. Dark green leaf juice
Weakened immune system may cause concentration, memory problem, trigger anxiety and acerbate the symptoms of depression. Dark green leaf juice contains high amounts of vitamin C, that help to strengthen our immune system and prevent the forming of free radicals and inflammation.
4. Peanut
Peanut contains high amounts of folate. Study shows that people with the symptoms of depression have low levels of folate, one of the members of B vitamins.
5. Cereal
Cereal contains high amounts of niacin that help to maintain normal function and neural function. Deficiency of niacin causes memory loss, low mood, tiredness, and inactivity as well as other symptoms of depression.
6. Fresh raw vegetable
Fresh raw vegetable contains high amounts of amino acids and they are vital to the formation of antibodies to combat bacteria and viruses and are part of the enzyme and hormonal system. Deficiency of amino acids cause hormone imbalance, tiredness and poor concentration.
V. With herbs
1. St. John wort
St. John wort works like some antidepressant medication such as Prozac and Zoloft. Intake of St. john wort helps to increase appetite, more interest in life, greater self-esteem and restoration of normal sleeping patterns.
2. Skullcap
Skullcap helps to reduce the symptoms of mild to moderate depression by increasing the amount of serotonin in the body by inhibiting the reuptake of Serotonin, and inhibits two chemicals interleukin-6 and Cortisol known to cause anxiety and depression.
3. Hops
Hops are the flowers of humulus lupulus. They have been used widely to relieve insomnia and help in promoting positive support for occasional anxious feelings, restlessness, nervousness, tension and symptoms of depression.
4. Passionflower
Passionflower contains flavonoids and monoflavonoids that help to promote emotional balance through relaxation of the nervous system. It also acts as an anxiolytic aiding relaxation, relief from occasional anxiety and panic resulting from stress, and to ease tension.
5. Calamus root
Calamus root has been used for centuries in strengthening immune system, relieve pain, and preventing inflammation. It also helps to ward off fatigue, increase body's energy, reduce stress, anxiety and depression.
6. Schizandra berry
Schizandra berry is a creeping vine with small red berries native to Northern China. Traditionally schizandra berry has been used widely to stimulate immune defense, balance body functions, normalizing physical activity and boosting energy. Recent study shows that it also helps to increase the body's resistance to stress, anxiety, mood swing and depression.
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