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Continued:
Part 2
 Beyond
Prozac:
A Holistic “Brain
Maintenance” Program
for the Treatment of Depression
by
Douglas Bloch, M.A.
continued
from Part 1
Physical
Self-Care
Our
body is a temple for the living spirit. If we
are to experience wholeness and vitality, it
is important that we take care of and honor
our body’s needs. Being in good health will
enhance your ability to do the remaining steps
of this program.
Diet
& Nutrition
Good
nutrition supports the optimal functioning of
your brain and body. To insure that you are
meeting your nutritional needs, eat a balanced
diet of healthy foods. Eating as much organic
produce as possible will help to minimize the
intake of chemicals and preservatives which
can cause problems in sensitive individuals.
Another
part of nutritional self-care is cutting back
on the sweets. Studies have shown that too
much sugar can foster anxiety as well as
depression. Reducing intake of sugar may also
bolster your immune system, reduce allergies,
and cut the risk of diabetes and reactive
hypoglycemia.
Finally,
there seems to be a loose connection between
depression and food sensitivities. Although no
one has proven that allergies can cause
depression, it seems reasonable to assume that
allergies can aggravate a depressive condition
since both conditions are known to involve
similar biochemical imbalances (low
norepinephrine and high acetylcholine levels).
Common food allergens include dairy products,
wheat, and corn. If you think you have food
allergies, consult a doctor who specializes in
allergies or environmental medicine.
Vitamin
& Mineral Supplementation
In
addition to eating a balanced diet, you might
want to take a good multi-vitamin and
multi-mineral supplement with special emphasis
on the antioxidants — vitamins A, C and E.
The entire vitamin B complex is known to
maintain and promote normal mental
functioning, so it may be helpful to take a
good B complex tablet. Calcium and magnesium,
which help to calm the nervous system, are
especially helpful to anxiety-prone
individuals. Deficiencies of the B vitamins,
as well as of magnesium, manganese, zinc, and
iron, can be a factor in depression.
Exercise
Exercise
— any activity that promotes endurance,
flexibility, or strengthening — is a natural
antidepressant. Aerobic exercise in particular
improves circulation, brings increased blood
flow and oxygen to the brain, and releases
endorphins, the body’s natural pain-killing
chemicals. Studies have shown that exercise
works as well as pharmaceuticals in healing
mild to moderate depression. The only “side
effects” of aerobic exercise are a stronger
cardiovascular system and better overall
health. As little as three hours a week can
reduce the level of depression. Even if you
have no history of mood disorders, regular
exercise can profoundly improve the quality of
your physical, mental, and emotional well
being. Researchers like Candace Pert have
shown that “molecules of emotion” are
located not just in the brain, but throughout
the body.
Our
bodies were made to move. Whether it is a
daily walk in the park, a water aerobics or
yoga class, or dancing to your favorite music,
get into motion. Start with small steps and
remind yourself that you don’t have to be
perfect. At the pool where I swim, I see many
disabled, elderly, and overweight people
taking part in water exercise classes. Thus,
even if you have a physical disability or
carry extra pounds, it is usually possible to
engage in some form of movement.
Abdominal
Breathing
One
of the most powerful ways to impact the
emotions and the involuntary nervous system is
through the breath. In Sanskrit, the word for
breath is prana, which also means “life”
or “spirit”. Most people in our society
breathe rapidly and shallowly, using only the
upper part of their chests. This is especially
true for depressed individuals, whose life
force is at a low point.
Abdominal
breathing (also called diaphragmatic
breathing) involves using your entire chest
and abdominal cavity to breathe.
I
first learned about abdominal breathing in a
yoga class many years ago. You can also learn
diaphragmatic breathing techniques in any
stress reduction clinic, biofeedback center,
pain clinic, or from any individual who has
practiced yoga.
Sleep
hygiene
Part
of staying physically balanced means
developing regular sleep patterns that give
you adequate amounts of rest. (Studies show
that most Americans are sleep-deprived.) Try
to develop a sleep schedule — a regular time
of going to sleep and arising — and stick to
it. Sleep irregularities are among the early
warning signs of both mania and depression.
These symptoms include:
Sleep
medication can be useful in trying to break a
pattern of sleeplessness, but it is only
designed for short-term use. Behavioral
changes, such as those listed in the book
"No
More Sleepless Nights" by Peter Hauri,
can be extremely effective. In
addition, you may wish to get evaluated at a
sleep clinic to rule out the possibility of
physical problems such as sleep apnea. (Sleep
apnea is a temporary suspension of breathing
that occurs repeatedly during sleep and often
affects overweight people or those who have an
obstruction in their breathing tract.)
Water
intake
To
maintain healthy body functioning, it is
important to drink adequate amounts of fluids,
at least two quarts a day. Your body is
composed of 70 percent water. Water is
essential to proper metabolism, circulation,
and elimination. It flushes out toxins and
restores chemical balance to cells, tissues,
and organs. Many people report a direct
improvement in mood once they increase their
fluid intake.
Medication
If
antidepressant medication is part of your
treatment plan, it is important to take it as
prescribed. Medication is not a miracle cure
or a replacement for psychotherapy. What
medication can do is to create an inner
stability (“take the edge off” as a friend
described it) that will allow you to make use
of therapy. Some people need to take
antidepressants on a long-term basis, while
others are able stop the medication after
their depression lifts. Consult your
medication prescriber to determine the plan
that is right for you.
For
those people who cannot tolerate
antidepressants or for whom they simply do not
work, there are other "natural
medications" you can try. These include
St. John’s Wort and the amino acids
5-Hydroxy-Tryptophan (5-HTP), L-tyrosine and
S-Adenosyl-Methionine (SAM). Because even “natural”
substances can produce strong reactions in
sensitive individuals, anyone taking these
remedies should do so under the supervision of
a nutritionally oriented physician
(psychiatrist, family doctor, chiropractor,
naturopath, etc.).
Metabolic
& Endocrine Disorders
Finally,
untreated endocrine problems of all sorts are
recognized as having the potential to cause
mood difficulties. The most common of these is
depression caused by hypothyroidism (underactive
thyroid), which can be successfully treated
using thyroid medication. Other medical
conditions which may exacerbate or even cause
depressive symptoms are chronic fatigue
syndrome, candidiasis, reactive hypoglycemia,
hormonal imbalances, vitamin and mineral
deficiencies, and amino acid deficiencies.
Thus, you may want get a complete physical to
rule out any of the above conditions before
you decide on a diagnosis of clinical
depression.
CONTINUED
(Part 3): Mental/Emotional Self-Care
(Part 4): People
Support, Spiritual Self-Care, Healthy
Lifestyle
 This
article is excerpted from the author's book When Going Through Hell.... Don’t Stop!: A Survivor’s Guide to
Overcoming Anxiety and Clinical Depression.
Send $14.95 plus $3.00 postage to Pallas Communications, 4226 NE
23rd Ave., Portland, OR 97211 or call (503) 284-2848.
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