Depression:  A Holistic Approach To Treatment

by Nira Schnieder

Depression is a debilitating disease that affects approximately 50 million people in the U.S. annually; mostly women. This is a whole body illness - one that affects the body, nervous system, moods, thought, and behavior. It affects the way we eat and sleep, the way we feel and the way we react to and think about the people and things around us. 

Causes can be physiological or psychological, and there are various approaches to treatment. An increasingly popular option is the administration of anti-depressants known as SSRIs (selective serotonin reuptake inhibitors). Often due to pressure from HMOs to contain costs, physicians recommend these drugs as a quick fix in lieu of psychotherapy. Another option is to treat depression holistically, which often encompasses a change in diet and lifestyle.

     Food is critically important in that it controls the levels of brain chemicals, called neurotransmitters, which affect mood and behavior. Neurotransmitters known to have these effects are serotonin, GABA, dopamine, glutamine, noradrenaline and the endorphins.  Many people unwittingly increase neurotransmitter levels temporarily by self-medicating through addictive behaviors such as smoking, drinking, taking drugs, and compulsive eating.  Paradoxically, these same substances can be a primary cause of depression.  

Supplementation with amino acids relieves depression most immediately by boosting neurotransmitter levels safely and naturally.  Symptoms are assessed to ascertain which neurotransmitter is needed: tryptophan, 5-HTP, and SAM increase serotonin; phenylalanine and tyrosine increase dopamine and noradrenaline; glutamine increases glutamine; GABA increases GABA; 5-HTP and phenylalanine increase endorphins.  (Tryptophan, banned by the FDA in 1989 due to a faulty lot produced in Japan, is highly beneficial and safe.  Adverse effects were a result of contamination and not due to tryptophan.)  

Research has shown that exercise quickly improves mood by increasing levels of endorphins and serotonin. Consistent physical activity should be incorporated as a lifelong change to maintain physical and mental health.  

Supplementation with vitamins and minerals addresses nutritional deficiencies that lead to depression. Mood-elevating results should be experienced within a month or two if optimal amounts of the following are consumed:  calcium, choline, chromium, inositol, iron, magnesium, selenium, and Vitamins A (and mixed carotenoids), B complex, C, D, and E, NADH and Coenzyme Q10. 1

Intake of a correct ratio of fatty acids is required for optimal functioning of the brain and central nervous system and will ensure production of the prostaglandins responsible for improved mood.  There should be no more than a 4:1 ratio of omega-6 to omega-3 fatty acids, but ratios of 30:1 are common. The most convenient way to establish balance is by consuming flax seeds which contribute alpha-linolenic acid, an essential fatty acid from which other omega 3s are produced. In addition, supplementation with the omega 3 fatty acid DHA is beneficial since a lack is strongly linked to depression. Trans fatty acids, which interfere with fatty acid and possibly prostaglandin production, should be eliminated from the diet entirely.

The mental state of an individual is greatly enhanced when one eats according to metabolic type because the maximal amount of ATP, or energy, will be produced and utilized for optimal brain functioning.  This involves eating the correct ratio of fats, carbohydrates and protein determined by individual biochemistry.  Some people require more carbohydrates whereas others require more fats and protein to ensure the highest production of ATP. Balanced types fall somewhere in between.    Specific self-assessment tests are available to determine metabolic type2, and blood or urine pH tests can be utilized to ensure one is eating correctly. A proper diet will yield a 24-hour urine pH between 6.3 and 6.9 and a blood pH of 7.46.   

Vegan food grown organically and eaten primarily in its natural state is the ultimate diet for boosting neurotransmitter levels. Raw and live plant food is nutrient dense and contains enzymes that haven’t been destroyed by cooking. Preservation of the body’s enzymes combined with high quality nutrition greatly enhance healing, including brain and nervous system function. Most undesirable is a meat-based diet that is high in refined foods and dairy.  It is toxic, lower in usable nutrients and devoid of life-enhancing enzymes.

The process of switching to a plant-based diet of uncooked food should be done in stages to aid detoxification.  Drinking plenty of high quality water and exercising aids this process.  Emotional resistance to changing conditioned patterns of eating must be addressed.    Eventually, increased energy and feelings of emotional well being will replace cravings for toxic, devitalized foods.

Depression in women related to hormonal changes from menses or menopause and PMS should respond well to the above-mentioned program. In addition to this, prescription hormones or over-the counter hormone supplements should be considered if the depression is a result of hypothyroidism. If from seasonal affective disorder, light therapy and supplementation with melatonin may be beneficial. When hypoglycemia is masked as depression, the recommended diet should contain low-glycemic foods. In these cases, supplementation with amino acids may not be needed.

The holistic approach to healing depression involves much effort and self-assessment as compared to the administration of prescribed pharmaceuticals. Periods of trial and error are inherent in individualizing a program that works best. However, the payoff is true healing rather than the merely controlling the symptoms - and there is no risk of serious side effects. It is a process of self-empowerment whereby one co-creates health and emotional well being without dependence on drugs.