Improve Your Mood
With a Natural, Holistic Approach ~ by Frances E. Fitzgerald
Taste For Life Magazine, April 2006
Americans are taking more antidepressants than ever. But are we any
happier? TV commercials make a powerful promise: By simply popping a pill, you
can go from burying your head in your hands, all alone (in grey tones), to
boating, bicycling, or gardening with your significant other (in vivid color).
If that's not enough, all this comes without the risk of sexual side effects.
The Darker Side of Drugs
We keep hearing that antidepressants have rescued millions of people mired in
the quicksand of depression. But research is not so optimistic. In a recent
trial with almost 3,000 participants, fewer than half experienced symptom relief
within the first 14 weeks of taking citalopram (Celexa), a selective serotonin
reuptake inhibitor (SSRI). Furthermore, a meta-analysis of four randomized
studies concluded that antidepressants were no more effective than cognitive
therapy for even severely depressed individuals.
SSRI's, the most frequently prescribed antidepressants, come with side
effects. These include insomnia, nausea, a higher risk of uncontrolled bleeding,
reduced sexual desire (despite claims to the contrary), and possibly and
increased risk of suicide.
In addition, a new study in Pediatrics reports that 30 percent of
infants born to woman taking SSRI's during pregnancy suffered severe withdrawal
symptoms - crying, gastrointestinal problems, trouble sleeping, and tremors -
even four days after birth. Israeli research finds similar results among the
offspring of women taking SSRI's, while babies born to women not taking
antidepressants exhibited none of these symptoms.
No Magic Bullet
Despite the plethora of pharmaceutical antidepressants, approximately 17
million American adults suffered at least one major depressive episode within
the previous year. Among those who reported major depression, one-third
considered suicide, a nationwide survey reports. If you're feeling blue, get
help. Now!
Even among those who aren't suicidal, depression can kill. In a long-term
study, more than 1,000 cardiac patients were assessed for depression. After 19
years, researchers at Duke University Medical Center discovered a higher death
rate among those with elevated levels of depression than among those with low
levels of depression.
Psychotherapy is an integral part of a successful treatment program for
depression and other psychiatric ills. But mental health funding has been
sharply curtailed, and few health plans still cover "talking therapy."
Gabriel Cousens, MD, a holistic physician, believes that instead of
"better living through chemistry" we need "better living."
But if you are taking antidepressants, don't discontinue drugs without
consulting your healthcare provider. "People have withdrawal symptoms
coming off SSRI's," Dr. Cousens points out, and they need medical support.
Feed Your Mind
Whether you are discontinuing SSRI's or trying to avoid them in the first
place, start healing the mind by healing the body. A recent report linked
dietary changes over the past half-century with an increased rate of mental
health disorders, including depression, schizophrenia, Alzheimer's disease, and
attention deficit hyperactivity disorder (ADHD). The researchers noted that
today's typical diet includes 34 percent fewer vegetables and two-thirds less
fish. Omega-3 oils, critical for healthy brain function, are plentiful in
cold-water fish.
Dr. Cousens believes that a live (or raw) foods diet is best for promoting
neurotransmitter function, which controls our moods. It's also important to
limit foods with a high glycemic index (a measure of how fast foods are
converted to glucose in the body) such a candy bars, sweetened cereals, mashed
or instant potatoes, and foods made with white flour.
Identifying food sensitivities and allergies is also critical, finds Hyla
Cass, MD, a professor of psychiatry at UCLA School of Medicine. Symptoms of food
and chemical sensitivities include anxiety, depression, and "brain
fog," she says. Dr. Cousens adds that food allergies can actually
"make the brain swell up," resulting in psychiatric symptoms.
Smart Lifestyle Choices
What else supports vibrant mental health?
Herbal Relief
St. John's Wort (Hypericum perforatum) is probably the
best-known botanical for depression. In one double-blind, randomized study of
individuals with major depression, St. John's Wort was found significantly more
effective than fluoxetine (Prozac) or a placebo. Ginko (G. biloba)
helps relieve depression. It's especially indicated for older people who take
blood pressure drugs. Licorice (Glycyrrhiza glabra) is loaded with
monoamine oxidase (MAO) inhibitors, known for their antidepressant function.
A Holistic Approach
Depression results from a complex mix of physiological, psychological,
social, and environmental factors. While potentially life threatening, it's also
readily treatable.
If you're depressed, you need to develop a holistic treatment strategy with
the aid of a qualified healthcare practitioner. Try to improve your diet, get
enough exercise and rest, avoid health-sapping lifestyle habits, and consider
specific supplements and herbal products. Pharmaceutical antidepressants should
be a last resort, if used at all. A holistic approach is a better route to
lasting, robust mental health.
Natural Health Hut
