Antidepressants - Do they help?If we go to a doctor when we feel upset, depressed, blue, or anxious, chances are we will be given a prescription for antidepressants.
Australians are the second highest users of antidepressants per capita in the world, only behind the USA!
More and more patients are demanding antidepressants from their doctors, who seem happy to oblige, contributing to the rate doubling in the last decade.
Women are nearly three times more likely to use antidepressants as men, and women in their 40's and 50's are the highest group.
11% of Americans over the age of 12 take antidepressant medication, even though overwhelming evidence proves that antidepressants are no more effective than placebos. A 2014 study on antidepressants and the placebo effect noted:
"Antidepressants are supposed to work by fixing a chemical imbalance, specifically, a lack of serotonin in the brain. Indeed, their supposed effectiveness is the primary evidence for the chemical imbalance theory. But analyses of the published data and the unpublished data that were hidden by drug companies reveals that most (if not all) of the benefits are due to the placebo effect ... Even the small statistical difference between antidepressants and placebos may be an enhanced placebo effect, due to the fact that most patients and doctors in clinical trials successfully 'break blind'."
The Main Brain ChemicalsThe brain must have the chemicals below to function normally, and they must be in balance. This occurs naturally in a healthy body with a diet that includes all amino acids, vitamins, minerals, and free of toxic substances.
Unfortunately, the medical establishment focuses on serotonin only, a big mistake.
- Dopamine / norepinephrine, for natural energy and mental focus
- GABA (gamma amino butyric acid), for natural calming and sedative effect
- Endorphin, our natural painkiller
- Serotonin, our natural mood stabiliser and sleep promoter
Serotonin Theory Proven WrongResearch published back in 2009 proved that the low serotonin idea was wrong. Depression was found to begin further up in the chain of events in the brain, meaning that antidepressants were focusing on the symptoms instead of the cause.
Recent research into the mechanisms leading to anxiety and social phobias has again proven SSRI treatment incorrect. The research shows that mental health problems are linked to high serotonin levels in the amygdala and NOT low levels. The amygdala is the primitive emotions part of the brain, related to fear, and more serotonin in the amygdala means more anxiety and fear.
This is why many depressed people feel more anxious, fearful or paranoid after taking a serotonin-boosting antidepressant (SSRI).
Noted in the research:
"The serotonin theory is as close as any theory in the history of science to having been proved wrong. Instead of curing depression, popular antidepressants may induce a biological vulnerability making people more likely to become depressed in the future."
Why are antidepressants dangerous?Cancer, depression, suicide, violence, heart failure - I will discuss each in turn.
CancerWe cannot prove that they actually cause cancer, but studies show that Citalopram, the drug most commonly prescribed, increases cancer risk by 70%.
Stronger anti-psycotic drugs increase cancer risk by up to 90%.
ALL antidepressants increase risk of cancer.
Who wants to get cancer? That is really something to get depressed about!
DepressionAll SSRI drugs have the "funniest" side-effect of all - DEPRESSION! - the very thing they are supposed to treat!
All antidepressants carry a warning of the side effect of depression.
Thoughts of Suicide, Violence and MurderMost anti-depressants INCREASE risk of suicide, violence, murder and deadly thoughts.
In almost every case in the USA of mass murder shootings in schools and other public places, the offender had been taking antidepressants!
Champix is a drug to help people quit smoking, but also increases risk of suicidal thoughts and actual suicide. It is unknown what happens when Champix and antidepressants are combined. If the drug companies have conducted studies, they are keeping this one very quiet...
Unfortunately, the increased risk of suicidal thoughts is most prevalent in younger patients.
Citralopram carries a suicide warning in the USA, but not in Australia. Why is this so? In Australia, lobbying by the big drug companies is more effective in bringing about increased sales with fewer warnings about the dangers. Makes one wonder just who is getting rewarded for these extra profits.
SSRI drugs cause side effects such as mania and delusions of grandeur in one of every twenty-five children taking the drugs. This is now on the Luvox warning label (Physicians’ Desk Reference).
Prozac's manufacturer (Eli Lilly), knew it caused violence in the 1980s, but suppressed this knowledge until it was leaked a decade later to the British Medical Journal. In every murder or suicide involving women and children, 70% of the women were taking SSRI drugs. Other effects of antidepressants and SSRI drugs:
- 2004: Emiri Padron (taking Zoloft) smothered her ten-month-old daughter with a stuffed animal and then stabbed herself
- 1999: Eric Harris (taking Luvox) was a shooters at the Columbine High School massacre. His autoppsy confirmed he was taking cough syrup (dextromethorphan) as well as Luvox, the interaction increasing risk of serotonin syndrome, a toxic reaction similar to PCP (Angel Dust) reactions.
- 1998: Kip Kinkle (taking SSRI) killed his parents and two classmates, then wounded 25 others at Thurston High School, Oregon
- 1998: Brynn Hartmann (taking Zoloft) shot her husband, then committed suicide
- 1998: Matthew Beck (taking Luvox and another antidepressant) killed four lottery officials, then committed suicide
- 1997: Luke Woodham (taking SSRI) killed three people, including his mother, and wounded six others in Pearl, Mississippi
- 2007: Seung-Hui Cho (taking antidepressants) killed 32 people, wounding another 29, then comitting suicide at Virginia Tech University
Heart FailureSudden heart failure is another side-effect of antidepressants.
The British Medical Journal states that antidepressants cause 500,000 deaths worldwide every year by provoking sudden heart failure and suicide!
Types of Antidepressant drugsThere are four main antidepressant goups:
SSRI (Selective Serotonin Reuptake Inhibitor)SSRI drugs are the most commonly prescribed. They work by preventing uptake of serotonmin (a neurotransmitter) by nerve cells after it has been released. Reduced uptake results in more free serotonin in the brain to stimulate nerve cells.
Citalopram (Cipromil, Celexa), fluoxetine (Prozac), paroxetine (Paxil), Lexapro and sertraline (Zoloft) are all common SSRI drugs. However, recent research has proven that imbalance of serotonin in the brain does NOT cause depression, and studies show that placebos work almost the same as the drugs, without the side-effects.
After 15 minutes from a single dose of an SSRI drug, physical changes happen in the brain: Mood swings, sexual dysfunction, hallucinations. Increased cancer risk is another problem.
Just a few of the side effects of SSRI drugs:
- Increased risk of cancer
- Depression, anxious, delusions, confusion, hallucinations, paranoia, mania, panic attack, impulsive, irritable, agitated, hostile, aggressive
- Restless, hyperactive, more depressed, thoughts of suicide or self-harm, loss of sense of reality or identity
- Mental impairment, mental disorder, seizures, memory loss, loss of normal personality
- Blurred vision, tunnel vision, eye pain or swelling, seeing halos around lights
- Inability to have an erection or ejaculation, low libido, sexual problems
- Chronic insomnia, diarrhea, drowsiness, dry mouth, sweating, trembling
- Hemmorage, nausea, vomiting, anemia, abnormally low blood pressure, quivering
- Fever, itching, numbness, tingling, rash, gas, indegestion, stomach cramps
- Restlessness, frequent urination, energy loss, yawning
- Abnormal heart rhythm, rapid heart beat, blood clots, difficulty breathing
- Bleeding, especially if taken with aspirin, other NSAIDS or warfarin
- Discharge of milk (men or women) when not breastfeeding
- Period problems or absence of periods, abortion, pancreas inflammation
- Blood pressure drop on standing, joint pain, muscle pain, migraine headaches
- Increased saliva production, nose inflammation, nose bleeds, congestion, sinus irritation
- Appetite loss, weight loss, weight gain, taste problems, giant hives
- Inability to sit still, agressive behaviour, overly cheerful behaviour
- Acute kidney disease or failure, death of liver cells, cataracts, low sodium
Not everyone gets all side effects, but just one of the above would make anyone depressed!
SNRI (Serotonin-Norepinephrine Reuptake Inhibitors)SNRI drugs are a more recent class of antidepressant, but often included in the SSRI class of drugs.
As well as altering serotonin levels, they also affect norepinephrine levels in the brain.
Side effects apprear to be fairly similar to SSRI's, but severe reactions when coming off the drug may be worse with SNRI's.
TCA (Tricyclic Antidepressant)This group is given mostly to patients who do not respond to SSRIs.
Side effects include dry mouth, irregular heartbeat and many more.
MAOI (MAO inhibitors or Monoamine Oxidase Inhibitors) and othersBecause MAOIs affect brain neurotransmitters, they have many side effects, such as:
- Sudden drop in blood pressure upon standing up (orthostatic hypotension), lack of strength, weakness, dizziness, drowsiness
- Headache, fatigue, agitation, anxiety, change in mood or behavior, weight gain, impotence.
MAO inhibitors must not be taken with other antidepressants including paroxetine, fluoxetine, amitriptyline, nortriptyline, or bupropion.
Also interacts with pain medications such as methadone, tramadol, meperidine, dextromethorphan, St.Johns Wort, cyclobenzaprine, or mirtazapine.
Combinations lead to high serotonin levels, which can cause confusion, high blood pressure, tremor, hyperactivity, coma, even death.
Other risks for SeniorsIn a study of 65,000 seniors taking antidepressants, risk of falls increased by 27%, fractures by 26%, strokes by 15%, hyponatremia (too little sodium in the blood) by 44 percent, epileptic seizures by 200%, dying from any cause by 66%, and suicide or self-harm by 500%.
Many of these seniors were also taking medication for heart disease or diabetes, which indicates that they are much more likely to suffer adverse effects while coping with additional drugs.
How to treat depression without MedicationDepression is an ever-increasing problem. Those most at risk include:
- Those with poor nutrition (junk food or little food)
- Those who do not get enough exercise
- Those who do not get enough B-group vitamins and D3
- Those who do not consume enough fish or fish/krill oil supplements
- Females - Nearly three times as many women as men have depression
- Post-menopausal women are another high-risk category
ExerciseStudies show that 65% of seniors completely eliminate depression with exercise.
Younger patients also showed dramatic improvement in symptoms.
Natural AntidepressantsNatural supplements have been proven as effective as prescription medications, and with no nasty side-effects.
Niacin SR (Sustained Release) or Niacin TR (Time Release) are both very beneficial for depression and anxiety. Niacin is said to be more effective than prescription medication, and also helps control cholesterol, diabetes, blood glucose and blood pressure.
Big-dose niacin often causes flushing, where the skin turns red and sometimes tingles, but this is harmless, and usually passes after 30 minutes or so. The tablets are coated to slow absorption and prevent flushing. This only indicates that the small blood vessels near the skin surface are expanding, allowing more blood to reach the extremities (and the brain). Also useful for Alcoholic depression and helping those addicted to alcohol, smoking, drugs, etc to kick the habit.
Niacin can also help repair peripheral nerve damage caused by chemotherapy or diabetes.
Note that women who take the occasional sleeping pill may be deficient in niacin, as this is a common side effect.
St. John's Wort
Proven benefits for mild to moderate symptoms, typical dose 300 mg 1 to 3 times daily of a 0.3% standardized extract.
Usually starts working in a few days, while prescription medications can take a month.
Should not be taken with any other antidepressant, especially MAO Inhibitors.
May interect with some prescription medications, so seek medical advice before taking anything else.
SAMe is an amino acid derivative, found naturally in every cell of the body. It is involved in many biological reactions by transferring its methyl group to DNA, proteins, phospholipids and biogenic amines.
Typical dose 400 to 1200 mg daily, and should always be taken with a Vitamin-B supplement.
Several scientific studies show that SAMe may be useful in depression treatment.
B-group vitamins are great for mental health, as deficiency allows breakdown of brain nerve coverings.
Tryptophan, 5-HTP (5-Hydroxytryptophan)
The body manufactures 5-HTP from Tryptophan before it can manufacture serotonin. 5-HTP supplements can increase serotonin levels, especially if there is a 5-HTP deficiency. Studies say 5-HTP performs better than placebos to alleviate depression, however high serotonin levels can aggravate anxiety and social phobias in some patients, while others benefit from reduced anxiety.
Researchers say that 5-HTP constricts blood vessels so would increase blood pressure, but these test were carried out in a laboratory. When they tested 5-HTP on humans, they found significant lowering of blood pressure, which they could not explain.
One study found that 5-HTP combined with GABA helped insomniacs to fall asleep sooner, stay asleep longer, and improve sleep quality, probably because 5-HTP produces melatonin as well as serotonin. Also found to reduce night terrors in children. See my article on Night Terrors.
Other studies found benefits for fibromyalgia with reduced pain and reduced morning stiffness. 5-HTP has been shown to help control appetite.
Best taken with Vitamin B-6 for improved absorption, and B-group vitamins also improve nerves and mental health.
DLPA (dl-phenylalanine) are other amino acid alternatives, normally taken between meals.
Safety issues are a real problem with prescription antidepressants. Often they do not work, or sometimes have the reverse effect, and can cause greater depression or even self-harm, violence or suicide.
Everyone should first attempt to eliminate any stress or other cause of depression first.
Psychologists can be a great help in this area to identify the cause and learn how to deal with the problems.
If this does not work or the stress is difficult to eliminate, natural supplements can be tried.
These options can also help in weight loss for some people.
Prescription medication should be a last resort, and in all cases, the patient should have the support of family and friends.
The Food ConnectionOmega-3 fatty acids found in fish fight depression, especially the DHA (Docosahexaenoic Acid). DHA also helps protect against Alzheimers and cardiovascular problems. One of the best products I have found is Krill Oil with 256mg of DHA. EPA (Eicosapentaenoic Acid) is also important, but the body can make all of the EPA it needs from DHA (but not DHA from EPA).
Amsterdam researchers wanted to understand why about half the patients on SSRI's did not respond to the medication.
They set up a study where all subjects took 20g SSRI daily for six weeks, and not everyone responded, so they were then given a 50g dose, yet some still did not respond.
Then researchers looked at their diet, to find that non-responders ate the least fish, and had only a 23% chance of SSRI's working.
Subjects who ate fish at least once weekly had a 75% chance of SSRI's working.
They concluded that fatty acid intake is associated with significantly improved SSRI response.
Further study revealed that obtaining natural omega-3 fatty acids from the diet is more effective for depression than SSRI medication, but without the side effects.
Omega-3 fatty acids reduce inflammation, so benefit brain function as well as reduce cardiovascular risk.
Steaming fish is better than cooking at high temperatures, and cold-water fish have the most omega-3.
Krill Oil supplements containing Omega-3, EPA and DHA are available, better than fish oil.
Start recovery with the dietThe composition of gut bacteria affects our physical health and also our brain function and mental state. Dietary changes significantly impact gut bacteria, and so do many medications, especially antibiotics.
Decades ago, antibiotics were hailed as a modern miracle of medical science, but the age of antibiotics is over.
Antibiotics are fed to livestock animals, chickens, humans, pets at an alarming rate, causing antibiotic-resistant pathogens like MRSA.
Resistant bacteria, along with antibiotics, is washed down drains into rivers, lakes, reservoirs, underground water basins and oceans.
The only way we can survive in this age is to build a strong immune system, so our own body resources can defeat any invading pathogen.
We must have a diet similar to that which our ancestors thrived on. They had no pesticides, no toxic pollutants, but they ate real food. Nuts, berries, fruit, leaves, vegetables were the main staples for the 2 million years humans have inhabited the Earth. It was only around 20,000 years ago that humans managed to control fire and started to cook, destroying all of the enzymes in food. 10,000 years ago humans learnt to carry out agriculture and animal husbandry, and while this did give them grains to store when food was scarce, it started the demise of healthy eating.
For a healthy mind, we must have a healthy body.
We must eat real food, and avoid all processed foods which are loaded with sugar, grains, GMO (Genetically Modified to withstand spraying with Roundup), antibiotics, chemical pesticides, herbicides, insecticides, heavy metals, MSG, artificial sweeteners and other toxic chemicals.
Food for the BrainFoods that are beneficial for the brain will benefit the rest of the body as well, resulting in excess weight loss, improved muscle strength, balance, coordination and hormones.
- Traditionally fermented, cultured, probiotic foods like yogurt, sauerkraut, fermented vegetables, kimchee, natto and kefir
- Foods containing vitamin B12 including all animal products and mushrooms
- Sodium and other electrolyte deficiencies create depression-like symptoms, Use Sea salt or Himalayan salt (containing over 80 micronutrients), but NOT table salt. Salt (in moderation) is not the villain it is made out to be
- Healthy fats are imperative for the brai. Fish, avocados, walnuts, coconut oil all help
Foods that Must be AvoidedThese are some of the most dangerous foods for mental health.
Avoiding these will not only improve mental health, but also protect against cancer, diabetes, Alzheimer's and many more.
- Grains - especially wheat and other grains, causing the "Grain Brain" as well as damage to the intestinal tract (leaky gut syndrome), diabetes, and other modern disease
- Sugar - the Western diet is packed with sugar and starchy carbohydrates, causing toxic glucose blood levels, excess insulin, then rapidly dropping blood glucose (hypoglycemia), causing high glutamate levels and altering dopamine levels, leading to agitation, depression, anger, anxiety, and panic attacks
- Hydrogenated oils (e.g. Canola oil), margarine and fried foods are bad for heart disease and colon cancer, and cause brain inflammation, leading to neuromotor and neuropsychiatric disease
- Caffeine (coffee) has health benefits, but increases cortisol levels and affects neurotransmitter balance, increasing stress and anxiety
- Deli meats, hot dogs, processed meats contain sodium, preservatives and nitrates, increasing risk of cancer, depression, anxiety and headaches
- Fat-free foods promise to be healthy but the reverse is true, and because 60% of the brain is fat, we need healthy fats, especially omega-3, EPA and DHA, medium chain triglycerides, to prevent mood impairment
- Artificial sweeteners are at least as unhealthy as sugar, containing aspartame and phenylalanine (neurotoxin) which depletes serotonin levels, leading to anxiety, mood swings, paranoia and panic attacks
- Alcohol can support heart health )from the resveratrol content) but too much too often depletes serotonin, leading to anxiety, which often leads to drinking even more, a vicious cycle, affecting neurotransmitters, with withdrawal causing even more problems
Effectiveness of Drugs and SupplementsThe American Journal of Psychiatry published a study where some vitamins and nutritional supplements increased the effectiveness of SSRI, SNRI and tricyclic antidepressants.
There were 40 clinical trials, and four supplements were found to boost medication effectiveness compared to medication only:
- Fish oil
- Vitamin D
- Methylfolate (effective form of folic acid)
- SAMe (S-Adenosylmethionine)
They also studied creatine, zinc, vitamin C, tryptophan (an amino acid) and folic acid but found mixed results.
Scientific American reported:
"By some estimates, two-thirds don't respond to the first antidepressant they try and a third fail to get better after several treatment attempts."
"The implications are that clinicians and the public can consider [adding] therapeutic doses of nutrients such as omega-3s as a potential low-cost approach to reducing depression in people who are non-responsive to antidepressants."
Supplements Alone may be Responsible for EffectivenessThe study authors said:
"More patients in the studies showed an improvement in mood when prescribed omega-3 fish oil, methylfolate, vitamin D and SAMe supplements in combination with antidepressant medication, compared to those who took medication only."
Missing in these studies is a comparison between supplements only, medication only, and a combination of both.
Because antidepressants have been shown no better than a placebo (or even worsen depression), patients may receive the same or better outcomes by taking supplements alone.
How do supplements work?Supplements reduce inflammation and oxidative stress in the brain and in the gut.
Depression is often found alongside gastrointestinal inflammation, autoimmune diseases, cardiovascular diseases, neurodegenerative diseases, type 2 diabetes, and cancer.
Chronic inflammation leads to all of the conditions above, so studies suggest "depression may be a neuropsychiatric manifestation of a chronic inflammatory syndrome" and "the primary cause of inflammation may be dysfunction of the gut-brain axis".
Many clinical studies confirm treatment of gastrointestinal inflammation with probiotics, omega-3, vitamins B and D, improve the patient by reducing inflammatory stimuli in the brain (which originate in the gut).
Omega-3, EPA, DHAMany diets lack healthy fats, including animal-based omega-3 fats EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). EPA and DHA are best known for cardiovascular health, but are also vital for brain health and mental health.
Fish in the diet gives good levels of omega 3, and fish oil supplements can help. However, these are not well-absorbed in the gut. Krill oil is much better absorbed, and is 200 times more resistant to oxidation (going rancid) than fish oil.
Vegans and some vegetarians can be deficient in omega-3 as well as other nutrients normally found only in animal products.
A study using 200 to 2200 mg daily of EPA in an omega-3 supplement was effective against primary depression. Omega-3 studies also show improvement in schizophrenia, psychosis, and bipolar disorder.
Omega-3 comes from wild Alaskan salmon, sardines, anchovies, or fish oil or preferably Krill oil.
Vitamin D deficiency leads to DepressionThe body has Vitamin D receptors in almost every one of the 60 to 100 trillion cells, including brain tissue very early in fetal growth. Activated vitamin D receptors increase nerve growth in the brain. Researchers conclude that optimal vitamin D levels increase brain important chemicals, and increase effectiveness of glial cells to repair damaged neurons.
The Vitamin D Council says:
"Exactly how vitamin D works in the brain isn't fully understood. One theory is that vitamin D affects the amount of chemicals called monoamines, such as serotonin, and how they work in the brain. Many anti-depressant medications work by increasing the amount of monoamines in the brain. Therefore, researchers have suggested that vitamin D may also increase the amount of monoamines, which may help treat depression."
Vitamin D studies show:
- Seniors with the lowest vitamin D have eleven times the risk of depression compared to those with normal vitamin D
- VU University Medical Center in Amsterdam found those with depression (minor and major) had 14% less vitamin D compared to normal subjects
- Another study said that those with vitamin D levels below 50 nmol/L (20 ng/mL) had 85% greater depression risk, compared to those with vitamin D levels over 75 nmol/L (30 ng/mL)
- SAD (Seasonal Affective Disorder) has always been linked to low vitamin D, and also associated with fibromyalgia and depression
- Another study in 2008 said "It appears to be a relation between serum levels of 25(OH)D (vitamin D) and symptoms of depression. Supplementation with high doses of vitamin D seems to ameliorate these symptoms indicating a possible causal relationship."
Other Supplements to reduce Depressiion
Folate and MethylationActive Folate can make a huge difference. Two genes commonly associated with increased cancer risk are polymorphisms C677T and A1298C, which are also involved in methyltetrahydrofolate reductase (MTHFR) production, which is a critical part of the methylation pathway required for every cell in the body, acting as a switch, turning on or off various biological activities such as detoxification, histamine tolerance, stress management, DNA and RNA protection and repair, neurotransmitter myelination (nerve protection). Disruptions of MTHFR can increase risk of cancer.
Up to 40% of the population has some polymorhism in these genes, preventing natural folate in food or supplements to convert in the body to the active form Active Folate. However, Active Folate is available as a supplement, requiring no further conversion in the body. Ordinary folate supplements cannot be converted if the patient has this MTHFR problem, so are useless.
Apart from supplementation, natural methylation pathways can be improved by detoxing, stress management, adequate sleep, reducing toxin exposure, fruits and vegetables, and natural folate sources such as dark leafy greens and lentils.
Vitamin B-12Depression can be aggravated or even caused by deficiency in vitamin B12. Low B-12 affects around 25% of the population, worse in seniors, because natural stomach acid production declines as we age, and when stomach acid drops below a threshold, B-12 cannot be made in the body.
Also, B-12 only comes from animal food sources (apart from mushrooms) so is even more of a problem for vegans or vegetarians or those on a calorie restricted diet or those with Celiac disease or other intestinal problems.
Exercise DeficiencyExercise is one of the most powerful anti-depressants at our disposal, with studies showing it outperforms drug treatment for depression, and also for anxiety disorders.
Exercise helps to control insulin levels (by burning excess blood glucose) and boosts the brain "feel good" hormones. Recently, researchers discovered how exercise helps eliminate kynurenine, a harmful protein associated with depression.
InflammationThe link between inflammation and depression has been defined. Stress and inflammatory factors activate a process that can metabolise kynurenine. Exercise increases BDNF (brain-derived neurotropic factor) and is a powerful activator of mitochondrial biogenesis (increasing mitochondria, the "energy" in every cell of the body.
Overcoming Depression and Anxiety Without DrugsDiet and lifestyle must be improved first to benefit any mental health problems. The body and mind are interrelated. Most people are not aware that the gut has neurons (and so does the heart) so when we have a "gut feeling" this is the way the gut thinks, and is sending messages to the brain and other organs.
The brain and the gut both play a part in mental health.
- Get some sunshine. Apart from Vitamin D3, many other beneficial chemicals are released during sunlight exposure, and infra-red heat helps relieve pain
- Yoga, Tai Chi both help reduce stress and anxiety. Find a group class where interaction with others can help
- Meditation reduces stress and anxiety. Whatever the problem, always "Let it go"
- Reiki healing reduces stress and anxiety
- Keep a journal. Record everything eaten, medications or supplements taken, and actions reducing or increasing stress or depression. Looking back may indicate a problem pattern
- Exercise improves mood by creating new GABA-producing neurons, producing a calm state, and boosting serotonin, dopamine and norepinephrine, which all buffer stress.
- Get better sleep - this is the time when the body rebuilds itself and repairs the stress damage from the previous day
What NOT to doThe worst thing to do is nothing at all.
Depression has a way of blocking the "light at the end of the tunnel", resulting in a never-ending downward spiral and a feeling of hopelessness with no way out.
I hope after reading this article, anyone depressed can now see some "light at the end of the tunnel".
There is ALWAYS a way out, and the first thing to do is "Let it go" - whatever the problem, a personal conflict, a loss of a loved one, financial dicciculty, there is ALWAYS a way out and by letting go of all that is troubling us, we can start again with a renewed prespective on life.
Diet, supplements, exercise, and talking to a professional will help most people get relief from depression.
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DisclaimerLeanMachine is not a doctor, and everyone should consult with their own health professional before taking any product to ensure there is no conflict with existing prescription medication.
LeanMachine has been studying nutrition and health since 2011 and has completed many relevant studies including:
Open2Study, Australia - Food, Nutrition and Your Health
RMIT University, Australia - Foundations of Psychology
Swinburne University of Technology, Australia - Chemistry - Building Blocks of the World
University of Washington, USA - Energy, Diet and Weight
Johns Hopkins Bloomberg School of Public Health, USA - Health Issues for Aging Populations
Johns Hopkins Bloomberg School of Public Health, USA - International Nutrition
Johns Hopkins Bloomberg School of Public Health, USA - Methods in Biostatistics I
Johns Hopkins Bloomberg School of Public Health, USA - Methods in Biostatistics II
Johns Hopkins Bloomberg School of Public Health, USA - Principles of Human Nutrition
TUFTS University, USA - Nutrition and Medicine
TUFTS University, USA - Lipids/Cardiovascular Disease I and Lipids/Cardiovascular Disease II
Technical Learning College, USA - Western Herbology, Identification, Formulas
Bath University, England - Inside Cancer
WebMD - The Link Between Stroke and Atrial Fibrillation
LeanMachine has now read thousands of studies, journals and reports related to health and nutrition and this research is ongoing.
Updated 4th June 2017, Copyright © 1999-2017 Brenton Wight and BJ & HJ Wight trading as Lean Machine abn 55293601285