The Effects of Depression-Article by Tamara

THE EFFECTS OF DEPRESSION
BY
TAMARA RENNIE, HHP

December 2003

DEPRESSION
Depression is a psychological disorder. “[It] is a whole-body illness---it involves the body, nervous system, moods, thoughts, and behavior,” (Balch & Balch, 1997). There are various types, degrees, and durations of depression. Depression is an all-encompassing term for a wide variety of conditions that can last for a short period or can be a chronic condition ranging from a negative or pessimistic view of life to a more severe feeling of complete despair and helplessness. Depression currently affects more than 17 million people every year in the United States alone, according to the Mayo Clinic Health Oasis on-line newsletter, (Impakt, 1999).
Our own bodies can trigger depression. “Depression may be triggered by tension, stress, a traumatic life event, chemical imbalances in the brain, thyroid disorders, upset stomach, headache, nutritional deficiencies, poor diet, the consumption of sugar, mononucleosis, lack of exercise, endometriosis, any serious physical disorder, or allergies,” (Balch & Balch, 1997). Depression, consequently, affects the entire body, which in turn can cause a vicious cycle if the body is not being cared for properly.
Depression can make you sick. It not only affects the way you treat and take care of your body, it affects the way you sleep and eat, the way you think about life and the way you feel about yourself, the way you react to people and situations, and the way you envision the future. It affects the physical body and it’s environment, the mind and the emotions, and it affects spiritual and social enlightenment. As you will see, there are various conditions and symptoms detected in the physical body that are caused by the feelings of depression.

ORIGINS OF DEPRESSION
“The mental and emotional state that we call depression can stem from a wide range of causes. There seem to be five broad origins for depression,” (Page, 1995):
1. Great loss, as of a spouse or child, and the inability to mourn or express grief.
2. Bottled-up anger and aggression turned inward.
3. Behavior, often learned as a child, that gets desired attention or controls relationships.
4. Biochemical imbalance characterized by amino acid and other nutrient deficiencies.
5. Drug-induced depression from alcohol, sugars, or prescription drugs.

SYMPTOMS OF DEPRESSION
According to the American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders, symptoms of depression include, (Impakt, 1999):
· Poor appetite and significant weight loss, or increased appetite and significant weight gain;
· Insomnia, or increased sleep, and [poor dream recall];
· Agitation, or sluggishness in movement and thought;
· Loss of interest or pleasure in usual activities, or decrease in sexual drive;
· Fatigue and loss of energy;
· Feelings of worthlessness, self-reproach, or excessive or inappropriate guilt;
· Diminished ability to think or concentrate, or indecisiveness;
· Recurrent thoughts of death or suicide, or suicide attempts.

THE IMMUNE SYSTEM
These symptoms affect our emotions and specific body systems. Our mood and attitude greatly influence the functioning of the immune system. When we have an optimistic outlook on life and when we are happy, our immune system functions on that positive emotional level. When we are sad and depressed, our immune system functions on that negative emotional level. This negativity allows the body to become more susceptible to infections, cancer, and other illnesses.
Our dietary habits also have a great impact on the functioning of the immune system. When we are depressed, we lose our appetite and not eat properly, or we gain an appetite and eat everything in site. “Dietary factors that depress the immune function include nutrient deficiency, excess consumption of sugar, consumption of allergenic foods, and high cholesterol levels in the blood,” (Murray & Pizzorno, 1998). Usually when we are depressed, our body craves sugar. “[Sugar] can significantly reduce the ability of white blood cells to destroy foreign particles and microorganisms. Since white blood cell function constitutes a major portion of the defense mechanism against infection, impairment of their activity obviously leads to an immune-compromised state,” (Murray & Pizzorno, 1998).
Our blood sugar level affects our moods. When we are depressed, we crave sugar because we feel tight and contracted inside of our body and in our life. Sugar has an expansive quality that our body craves in order to balance this tight feeling. Eating sugar gives us a nourished feeling. It satisfies our desire to feel open and safe, but sugar has severe negative affects on the body, the emotions, and the immune system.
“In response to large amounts of sugar, however, the pancreas releases extra insulin, which actually lowers your blood sugar level, resulting in the sugar blues,” (Freeman, 1996). The best way to stabilize your blood sugar level is to eliminate “caffeine, alcohol, sugar, and refined carbohydrates (products made from white flour—bread, pasta)…[from the diet],” (Ivker, 1999). Fresh fruits, vegetables, whole grains, seeds, nuts, beans and fresh fish (rich in essential fatty acid’s) balance the opposing forces of contraction and expansion in the body, balance our blood sugar levels, and give us a sense of self-nourishment and well being, therefore, boosting the immune function.

NEUROCHEMICAL AND PHYSIOLOGICAL FUNCTIONS
Food also influences the brain’s behavior. “The levels of brain chemicals called neurotransmitters, which regulate our behavior, are controlled by what we eat, and neurotransmitters are closely linked to mood,” (Balch & Balch, 1998). Dopamine, serotonin, and norepinephrine are the neurotransmitters associated with mood. Tension is released when the brain produces serotonin. “Serotonin…seems to be in short supply among the depressed,” (PDR, 1994). Tryptophan, an essential amino acid, increases the levels of serotonin made by the brain. “Consequently, tryptophan helps to combat depression and insomnia and to stabilize moods, “ (Balch & Balch, 1998). “Thus, eating complex carbohydrates, such as brown rice, cottage cheese, meat, peanuts, and soy protein, raise the level of tryptophan in the brain (thereby increasing serotonin production), has a calming effect [on the brain and the body],” (Balch & Balch, 1998).
Studies have shown that depression also affects the levels of vasopressin in the body. Vasopressin, now being referred to as the memory hormone, is a natural hormone that is produced by the brain and released by the pituitary gland. “Vasopressin affects the brain and central nervous system in a way that promotes memory, improves attention and concentration, and enhances learning,” (Mayell, 1998). These are symptoms closely related to depression. “Researchers have found that some depressed persons have lowered levels of the hormone in their cerebrospinal fluid…” (Mayell, 1998). In studies, the hormone, melatonin, has been shown to increase vasopressin levels, thereby increasing memory.
“Melatonin…is a hormone manufactured from serotonin and secreted by the pineal gland,” (Murray & Pizzorno, 1998). Melatonin keeps our circadian rhythm in check by synchronizing hormone secretions. “Melatonin also has been found to stimulate the immune system; have a major role in the production of estrogen, testosterone, and possibly other hormones, helping to prevent cancers involving the reproductive system; and slow the growth of existing malignancies,” (Balch & Balch, 1998).

PHYSICAL AND ENVIRONMENTAL ALTERNATIVES

EXERCISE
· Exercise may be one of the most effective antidepressants.

· “During exercise, the brain produces painkilling chemicals called endorphins and enkephalins…which produce a natural ‘high’,” (Balch & Balch, 1998).

· “The best exercises are either strength training (weight lifting) or aerobic activities such as walking briskly, jogging, bicycling, cross-county skiing, swimming, aerobic dance, and racquet sports,” (Murray & Pizzorno, 1998).

AIR, LIGHT THERAPY, AND EXPOSURE TO NATURE
· Fresh, clean air is full of life giving energy.

· “Exposure to the sun and bright light seem to regulate the body’s production of melatonin…which is responsible for preventing the blues,” (Balch & Balch, 1998).

· Being in nature, watching a beautiful sunset, and hiking in the mountains alleviates depression and causes a grounding and relaxing feeling in the body.

DIET
· Eat a wide variety of fresh, raw fruits and vegetables. These provide you will vitamins, minerals, and antioxidants.

· Eat complex carbohydrates such as soybeans, soy products, brown rice, millet, barley, corn, oats, whole wheat, and legumes. These foods help increase serotonin levels.

· Fresh fish, such as salmon and white fish, are high in essential fatty acids.

· Turkey is high in tryptophan and protein.

· Protein helps stabilize blood sugar levels throughout the day.

VITAMINS, MINERALS, AND NUTRITIONAL SUPPLEMENTS

AMINO ACIDS
· DLPA (Phenylalanine)
· L-tyrosine
· L-triptophan (5 HTP)

VITAMINS & MINERALS
· B-complex
· B12
· Folic Acid
· Vitamin C
· Vitamin E
· Zinc
· EFA’s
· Selenium
· Calcium
· Magnesium

HERBS
· St. John’s Wort (Hypericum perforatum)
· Ginko Biloba
· Yohimbe
· Siberian Ginseng
· Kava Kava

MENTAL AND EMOTIONAL ALTERNATIVES

PSYCHOTHERAPY (Ivker, 1998)
· Ccgnitive/behavioral therapy—affirmations and imagery.
· Psychosynthesis—a holistic type of spiritual psychotherapy.
· Hakomi therapy—a body-centered form of psychotherapy.
· Solution-focused/brief therapy—a goal-oriented form of psychotherapy.
· Spiritual psychotheray—focusing on life force energy or spirit.

STRESS-REDUCTION TECHNIQUES
· Meditation
· Relaxation techniques
· Breathwork
· Biofeedback
· Journaling
· Hypnosis
· Guided imagery

ENERGETIC HEALING THERAPIES
· Reiki
· Qi gong
· Music

BODYWORK
· Acupressure
· Acupuncture
· Massage
· Spinal adjustments

ALTERNATIVE MEDICINE
· Aromatherapy
· Flower remedies
· Homeopathy

SPIRITUAL RECOMMENDATIONS
· Meditation
· Prayer
· Spiritual practices

REFERENCES
Balch, James F. and Balch, Phyllis A. Prescription for Nutritional Healing. New York: Avery Publishing Group, 1997.

Depressed?. Impakt Communication, Inc., 1999.

Freeman, Sally. Every Woman’s Guide to Natural Home Remedies. New York: GuildAmerica Books, 1996.

Ivker, Robert S. The Complete Self-Care Guide to Holistic Medicine. New York: Most Tarcher/Putnam, 1999.

Mayell, Mark. Natural Energy: A Consumer’s Guide to Legal, Mind-Altering, and Mood-Brightening Herbs and Supplements. New York: Three Rivers Press, 1998.

Murray, Michael, N.D. and Pizzorno, Joseph, N.D. Encyclopedia of Natural Medicine. Rocklin, CA: Prima Health, 1998.

Page, Linda Rector. Stress Management/Depression: Overcoming Addictions. Sonora, CA: Healthy Healing Publications, 1995.

Physicians Desk Reference (PDR). The PDR Family Guide to Women’s Health and Prescription Drugs. New jersey: Medical Economics Data Production Company, 1994.