Depression is a multi-faceted problem. You need to treat it on three levels: physical, psychological, and environmental. There are 4 books that have been key to me on this journey. 2 I will mention here. The first is "Perfect Health" by Deepak Chopra, which introduced me to the life-changing practice of Ayurveda. The second book, my holy grail that I give to everyone I know who has depression, is "The Chemistry of Joy", which balances Eastern/Western methods for a truly holistic method of treatment.
Physical - If you want to kick depression, prepare to put in a tremendous effort and to make a lot of lifestyle changes. The two things that have helped me the most is cleaning up my diet and getting regular exercise. I switched to eating whole, natural foods. I cook my own meals, and if it has something in it I can't pronounce, I don't eat it. I eat lots of serotonin-producing foods (meats, eggs, cheeses). I only use all-natural cosmetics, cleaning products, laundry products, deodorants, shampoos, etc - NO CHEMICALS! Supplements: 5-HTP was initially instrumental in getting me back on track, but after 2 years I had to stop using it because it gave me irregular heartbeats and chest pain. Magnesium supplementation (or epsom salt baths) are also really wonderful for curbing depression and anxiety. I have had the best results using ionic magnesium citriate. Vitamin B supplementation is also very helpful. Get as much fresh air and sunshine as possible and aim to get exercise at least 5x week. Drink 8 glasses of water every day. Yoga, meditation, cardio workouts, and reiki are also miraculous for depression. Be gentle with yourself. Do a self-massage with warm oil everyday, morning and night, with an oil that is suited to your "dosha" (ayurvedic type). For a quick "boost", ACV helps (as others have said here), or I make a shake with bananas, milk and raw cacao powder. If you are smoking, drinking, or using drugs, you need to cease use before you can start really healing yourself.
Psychological - One cause of depression is a pattern of negative thinking, usually learned in childhood. Did your parents, siblings, or friends tell you or make you feel like you were never good enough? Were you ever verbally or physically abused? Were you teased? Did you experience trauma in your early life? You may not realize it, but you may be talking to yourself the way that THEY talked to you - "I'm not good enough", "I can't do this", "I'll never have... " If this sounds like you, CBT (Cognitive Behavioral Therapy) will help greatly. You can do this with a therapist or do it yourself, but please note this is not an easy task and you will need to put in effort everyday to re-train yourself out of this kind of thinking. My therapist recommended the book "The Feeling Good Workbook" and I still use the lessons everyday. Another book along the same lines is "Heal Your Life" by Louise Hay - a good book on positive self talk. Be thankful for the good things in your life. Also, having a spiritual practice (religious, or even something like yoga, which balances the spiritual with the physical), helps us put everything in perspective.
Environmental - Have a support network. When people are depressed, they tend to isolate themselves from family and friends. As much as you don't want to go out and do things, force yourself to do them. Let people know what you are going through. Take one day at a time. Join a support group. Surround yourself with positive, loving, people. Turn off the news. Get rid of the "toxic" people, influences, and habits in your life. Your parents, your friends, and your family may have hurt you. Maybe they were once victims themselves - forgive them. And above all, remember that you are not alone and you deserve to be happy!
If you have tried everything and you still are struggling with depression, please seek help from a trained psychologist or counselor. I know what a dark, awful place depression can be and you don't want to be there alone. While I think that lifestyle changes and CBT can help most people, if this doesn't help you, medication might be life-saving. Your life is too precious to spend in pain.
I wish you good luck on your journey... Xoxo
Apple Cider Vinegar
My sister-in-law has been in and out of psychiatric hospitals, had counselling, threatened suicide, took every medication ever made for depression (and endured the serious side effects) for years (she is in her 60s now). What has made a huge difference was cognitive behaviour therapy (CBT) and a change in her diet. She lived on processed food, artificial sweeteners (didn't want to gain weight) and a host of quick and easy meals that you just pop in the microwave (another evil - microwaved food).
Taking responsibility for what she put in her mouth was a huge challenge (and still is) but as long as she stayed away from junk, ate healthy, nutritious food (as in home cooked and not that frozen stuff with a million additives), NO sweeteners (even natural ones), took fish oil, Vitamin D, Vitamin B Complex (with extra Vitamin B12 - Connie is so right about Vitamin B12), drank enough water, exercised moderately, her depression lessened and her coping skills grew. She was able to be weaned off her pills by her doctor, with help from the cognitive behaviour therapist.
She also went to amazon.com and typed in depression in the search field. She then went through the list of books and read the customer reviews. This is important feedback. When she found a book (tape, whatever) that had overwhelmingly good reviews, she got it from the library (she's on a limited budget). This reinforces for her that she's on the right track. When she cheats and doesn't eat properly, becomes dehydrated and just sits in front of the TV (another depressive - especially the news), she starts sliding back into a depression. It isn't easy for her - she really has to work at it but the outcome is worth it.
A Web site that may give you "ammunition" for a nutrition-based lifestyle for someone who is depressed is www.mercola.com search for antidepressants and you will find many articles on how NOT to get on them in the first place and, if you already on them, how to get off of them. Also of interest are the comments from people who read the article. They have a lot to offer - many of them have suffered from depression.
The young man has a chance when someone like you guides him in the right direction. His desire to "live simply, without the chaos" may help him make that decision. Good luck.
5-HTP
Acetyl L-Carnitine
★★★★★
I think Americans are having to eat such nutrient deficient foods that synthetic supplements can't completely cover as good as Mother Nature can; that whole populations are having subclinical and even clinical deficiencies that are being labeled as 'this or that problem' instead of what it really is!
Anyway, I was taking 500mg/day on empty stomach. Another thing it is good for is the heart. L-carnitine is better, but this other helps some with the pressure on the chest also.
5-HTP and Pyridoxal 5 Phosphate
★★★★★
About 2 years ago someone put me on to 5 Hydroxy Tryptophan or 5-HTP as a precursor to serotonin production and I decided to give it a try (the potential for weight loss was an added incentive) and I found the results somewhat hit and miss until after some research and experimentation I hit on the combination of 5-HTP (100mg) combined with Pyridoxal 5 Phosphate (15mg) (the active enzyme version of vitamin B6 and assists in the conversion of the 5-HTP to serotonin) taken first thing in the morning on an empty stomach (I avoid eating for at least half an hour). The theory from my research into taking it on an empty stomach is that this avoids the 5-htp metabolising into serotonin in the stomach before it can be absorbed into the bloodstream. Further, I have found that the active version of B6 is more effective than the common variety version (pyridoxine) because I think I struggle to metabolise the pyridoxine variety into the active enzyme and therefore have a natural B6 deficiency (probably why I don't produce enough serotonin).
I haven't had a bout of depression for over 12 months now despite the fact that I have experienced (as many others have over the past 4 months) the most stressful and extreme anxiety creating environment of my professional life.
Rhodiola
★★★★★
★★★★★
Apple Cider Vinegar
★★★★★
Cold Showers
★★★★★
I've discovered a lot of useful information on this website, but what really caught my eye is the cold shower therapy. I've never taken a cold shower in my life so I tried it today. Honestly, I've never felt so great. I don't know what it did to me, but I got a terrible fit of the giggles that lasted half an hour. I feel a lot better, and motivated, which is rare for me especially in the morning. I'll keep it up and see what else happens, but I definitely recommend trying it, for whatever reason. And Thank You for this great website!
Cold Showers
★★★★★
B Complex
★★★★★
Cold Showers
★★★★★
Cold Showers
★★★★★
Proper Mental Diet
I've been exploring the remarkable efficacy of things like ozone therapy, castor oil, hydrogen peroxide, Buteyko breathing, Father Zago's aloe remedy and other methods of dealing with illness with regard to the oxygen they provide the cells.
It never occurred to me until I started thinking about Fr. Zago's instruction to use the skin of the aloe plant or to use the tree aloe that doesn't contain as much "juice" which made me think of Native American practices of laying whole, fresh leaves of a medicinal plant atop a wound and the difference between fresh and dried leaves.
The common denominator in these substances seems to be bond cleavage that creates radically free oxygen singlets.
O3 wants to be O2, H2O2 wants to be H2O, photosynthesis extracts oxygen from water, castor oil is an O3 oil while all of the popular oils are O2 oils and the pause in Buteyko breathing provides the blood with CO2 which is what breaks the blood/oxygen bond (via the Bohr Effect) allowing the blood to let go of and deliver its payload of oxygen to the cells.
At any rate, I wonder if oxygen deficiency in the brain, itself, might be the culprit, not only in depression but also in those raging "Karen" fits you see in videos.
At any rate, if you're depressed, try breathing into a paper bag a few times and see what happens as Buteyko breathing is basically the same thing but, instead of breathing the CO2 you breathe out, you use the CO2 you generate naturally by controlling your breathing. Which may be too difficult, initially, if one is so deficient as to be depressed - OR, also, if one suffers PTSD - hence the paper bag test which will provide a shot of oxygen to the brain cells which, if I'm right, should make you feel a whole lot better, in that instance. Then one can graduate to practicing Buteyko breathing and, hopefully, get the body sorted out and back to calm, natural breathing patterns.
Buteyko breathing is simply consciously pausing after you exhale and before you inhale again -increasing the length of the pause as you progress.
If you have trouble pausing and get that little hitch in your throat where you want to inhale, try inhale normally and exhaling with a sigh, Then hold - just for a count of 3 at first - then 5, then longer until you can pause as long as you want and are taking slow, calm shallow breaths. As if you're barely breathing at all. In Buteyko breathing, they have you hold your nose so you can't breathe but that's not necessary and there is no need to add to the stress that has you in a chronic state of hyperventilation so, if you need help holding, breathe into a paper bag, get some oxygen to the brain so you can consciously comprehend there's no danger and try again.
If you've ever watched a sleeping baby - intently - to make sure he/she is breathing without waking them up, then you know how nearly undetectable calm breathing can be so the point is - the issue isn't a lack of oxygen, it's just that your blood can't release much of the oxygen it's already carrying to the cells.
Anyway, if you're depressed or suffer PTSD, give it a try or, if you have difficulty holding your breath for even a count of 3, breathe into a paper bag and see what happens.
This isn't a woowoo thing. This carbon dioxide and holding the breath thing is the actual mechanism by which oxygen is provided to the cells which absolutely includes the brain cells so, even if you aren't depressed or don't suffer anxiety or some sort of "brain fog", check your breathing and practice the pause and you will absolutely increase the oxygen uptake of all organs and systems.
5-HTP
Ginger
★★★★★
Dietary Changes
★★★★★
I had major depressive disorder from age 4 until age 26. I'm 41 now, no problems with it. I was so bad I would have to snap my wrists with a rubber band to keep my thoughts from cascading downwards and had to go inpatient a number of times.
At age 19, I began a yoga teacher training program. I began a slow turn to vegetarianism because of a book I read to help migraines. When I did this, 75% of my MDD lifted, and my mind cleared up for the first time since I could remember. I even tried to go back and immediately the depression set in along with a newfound anxiety. That's when I committed to full vegetarianism.
It wasn't a cure-all, though, and I have to say the truth that I found a higher power that loved me and I felt it express very strongly to me. Once during a time period of self-harm I said no one loves me and I just clearly felt a strong response that he loved me. In that moment, I committed never to self harm again but it took time to get away from music that was always in lack. Always missing something. I had to turn to music that was talking about gaining and positive ideas.
I was still struggling with the MDD, but I began to respect myself and say that I would not be in a relationship with someone who did not love me. Therefore, no more intimate relations with those who are not truly wanting to be with me. This change probably brought me to 80% without major depressive disorder and kept me from going under water emotionally. I joined a program for that.
Once I found out that I had a learned eating disorder, and went into treatment with a nutritionist who balanced my food, and began to work on the reasons behind it, I would say that my major depressive disorder was gone at 100%. For whatever reason, the consistent nutrition at certain times unlocked the key to my major depressive disorder it was like I was saying that I deserve to have food and I deserved to have life. I also had to work on getting out of other people's business and began attending a program for that. I can only control what I do but of course one has to set up boundaries for things that are wrong. (I guess the best way to summarize that is that I learned how to interact with people in my life or family in a way that set up boundaries).
I have not had a problem since maintaining these changes and I'm super lucky and wanted to share with others.
Dietary Changes
Next day:
This is a follow up to my post yesterday about depression. I want to explain the science behind my suggestions.
1. Avoiding protein for depression. Two reasons: a. Protein, especially animal protein, has high Branch- Chain amino acids. They compete with Tryptophan to enter the brain, and Tryptophan is needed to make Serotonin. More Serotonin = less depresstion. b.Protein is high in Choline. Choline is used by the brain to make Acetylcholine. As Acetylcholine goes up, Serotonin goes down. The ancient Greeks knew that Choline is associated with depression, hence the word "MelanCHOLIa."
2. Avoiding pesticides for depression: Pesticides including Roundup are Cholinesterace Inhibitors. That means they inhibit Cholinesterace. Your brain uses Cholinesterace to limit Acetylcholine. Too much Acetylcholine means less Serotonin. They are in inverse proportion of each other: as Acetylcholine goes up, Serotonin goes down.
So buy organic when you can, and when you cannot, especially avoid GMO foods (get lists online) since they are the most heavily sprayed. Also avoid wheat, oats, and barley unless organic, because although they are not GMO foods, in a process called "desiccation, " they are sprayed a few days before harvest, and then not washed, so the pesticides go directly into the grain.
Note also that in whole wheat, the wheat germ is high in Choline. See above on choline.
You can wash pesticide off produce by soaking for 30 SECONDS in boiling water. But for grains the pesticide goes inside, and you can't soak bread, flour, etc.
A final note on pesticides: Animals are given GMO grains to eat. That means their foods are doused with pesticides, usually Roundup (glyphosate), known to cause Lymphoma and Multiple Myeloma. The pesticides reside mostly in the animal FAT.
So I advise avoiding both animal PROTEIN and animal FAT.
3. Here is a helpful strategy to increase your Serotonin: For the times you do eat high protein, you wait a few hours, then eat high carbohydrate foods, especially without added fats. (Fats slow down this process.) This will increase Serotonin because the amino acids from the protein will still be in your blood. The carbohydrates will call forth Insulin, which not only drives down blood sugar, but also pushes amino acids into the muscles, except Tryptophan. That one insulin leaves alone. Without the Branch-chain amino acids in your blood, your Tryptophan is now free to enter your brain, where it creates Serotonin. Please note that fruit, which is also a carbohydrate, will not work for this method because fructose is metabolized differently. Of course fruit being low protein is great for this diet, but it just won't work to drive amino acids into your muscles. For that you need carbohydrates, and please do this responsibly with COMPLEX CARBOHYDRATES, not the refined sugary products that are the bane of modern society.
Plant foods that have high Tryptophan are the best for this method: sesame seeds, sunflower seeds, and pumpkin seeds.
Also: some persons have a mutation on the BCHE gene that codes for Butyrylcholinesterace. As a result these persons have higher Acetylcholine in their brains. For them, avoiding choline is especially helpful, as well as avoiding Nightshade plants. (Potatoes, Tomatoes, Eggplant, Peppers, Tobacco). Also avoid Fluoride. You can find out if you have this mutation by getting your genes tested by 23andMe, and then uploading your results to Promethease.com. If you have it, it will show up near the beginning of your report.
I did a ton of research, and I hope you will benefit from it, as I am.
Think about this: in our parents' day, before factory farms, meat was expensive so animal foods were occasional. Now meat is cheap, so animal foods are abundant in our meals. Suicide rates have skyrocketed, and school shootings are frequent. Low serotonin, now epidemic in society, is a major player. It's Karma: we kill animals, and they kill us.
Two other suggestions:
1. Pay extra attention to your sleep. You can try the various supplements and sleep on grounding sheets. Sometimes a lack of good deep sleep masquerades as depression.
Currently a pricey supplement called Kavinace Zem is helping me sleep, and I am experimenting by trying its ingredients as separate supplements: Zembrin, Phenibut, and Blueberry Extract. Note that Zembrin (an African plant) works like Prozac, Zoloft, and that class of antidepressants: Zembrin increases Serotonin by blocking its reuptake, so your brain makes more use of its supply. Inositol and P5P also help me with sleep and mood, I assume by increasing Serotonin.
2. Be careful about eating too much nuts/seeds/ nut butters. These foods are high in Arginine, which viruses need to replicate. Sometimes chronic low-grade viral infections masquerade as depression. Do you feel achey and feverish along with your depression? That is a sign of viral presence. You can balance out the Arginine with a comparable amount of Lysine foods or Lysine supplements.
A final word: on this diet your main course is whole grains (organic) and vegetables. Fruit too, best absorbed BEFORE a meal. Small amounts of healthy fats are fine, avoid omega 6 fats in favor of olive oil and especially omega 3 like flax and walnut oil. FATS DO NOT HAVE PROTEIN, even when derived from protein foods. The only thing is that fats slow down the release of insulin that you need to create serotonin, as explained above. So be sparing and just experiment.
5-HTP
Hormone Related
My husband was the one who got me to go back and figure out where my depression started. I figured out it was hormone related. I called my GP... Got back on plant based hormone and within 2 weeks began to see the "fog" lifting. When I told my psychiatrist that I wanted her help to slowly get off the meds and get a regime of eating healthy, exercise and concentrated therapy, she became furious and refused to help me. She said that I would end up back in the hospital within 2 months and be worse off than I originally was. Well.... that has been 7 years ago and I feel great.
So.... I would suggest bloodwork, diet, exercise, and research, research. Everyone of us is different in what works for our bodies. Postings here on EC was lifesaving for me. Daniel Ahem's books are invaluable for educationing yourself about what you need to do when you start noticing a problem. Dr. Mercola just had an article on him a couple of days ago on his website. Please read his research.
I slowly weened myself off my meds. I would have loved to have had the support of my psychiatrist. All the drugs were taking away my life and I knew I had to take my health back into my own hands and not rely on someone else telling me they knew what was "best" for me. It was terrifying for me to take that step, but I'm so glad I did. I really hope this helps someone. I believe we're all guardian angels here on this site.....")
★★★★★
Peace, Steve
Fish Oil
★★★★★
Dancing
★★★★★
I had always wanted to take dance classes so in college i took a class for p.e. credit. It was extraordinary how much dancing affected me physically, mentally, and emotionally. I got into better shape while being challenged to learn steps and movement and when i danced, i felt so happy like i could fly!
Since then, I haven't had any need to see a therapist or take meds and I've now changed my major to became a movement therpist (who knew there was a whole field dedicated to what I had experienced). I hope to inspire others to make that connection with their body and mind and I will continue to pursue this awareness for the rest of my life.
Here's a tip for those of you interested in trying this. Most community colleges have beginning adult dance classes and it's usually really cheap (in california it's $20 a unit and dance classes are normally only 1 unit).
My good friend was going through a bad time like you. After researching everything she could, she tried high dose Vitamin B..
Three weeks later, she had very little depression left. She did not tell me the amount taken.
God Bless
Gary
Coconut Oil
★★★★★
