Depression: New Approaches to an Age Old Problem

I was reading some very potent information on depression today. Something has recently happened in my life that caused me to become very depressed. A few of my friends here at Triond know that I have a handicapped child. She suffers from a genetic disease. Since her team of doctors are all unsure of the exact cause and nature, there is anywhere from a 50% to 25% chance that my future children could also be affected. Despite precautions, I recently found out that I was pregnant. I recognized the danger of my depression, and decided to do some reading. I discovered some interesting treatment options and facts that I would like to share.

Over 12 million women will experience depression this year, but only around half will actually seek treatment. The reasons range from embarrassment, expense, lack of time, denial of the problem, etc.. I can not stress enough that signs of depression should never be ignored. If you do not recognize them within yourself, then at least listen when others communicate that they see a problem.

You can tell that you or someone you know is experiencing depression by answering a few simple questions:

• Are you void of emotion, feel sad almost all day everyday, or feel worthless or hopeless?
• Do you find yourself preoccupied with thoughts of suicide or death?
• Have you lost interest in the everyday activities that you once enjoyed- sex, kids, reading, writing, sports, etc.. ?
• Are you sleeping much more or much less than normal?
• Have you gained or lost a significant amount of weight over the last month?
• Do friends, family, and or coworkers tell you that you seem restless, irritated, or sad?
• Do you have obvious problems concentrating, making decisions, or completing everyday tasks?

If you answered yes to three or more of these questions or just feel sad for more than two weeks, then you might be suffering from depression.

The commonly accepted antidepressant medications and therapies are just often out of reach for those without insurance or monetary means.However, there are some interesting studies out there about some different and often cheaper techniques that are being used to assist in the treatment and management of depression. Again, this is not a substitute for medical opinion, diagnosis, or treatment. It is just an information guide for potential options to speak with a health care provider about.

Omega -3 Supplements

The journal, “Nutrition” recently published a study showing that women who consumed high levels of omega- 3 fatty acid fish (tuna, mackerel, albacore tuna) reported fewer symptoms of depression. Another older study found that lab rats fed fish oil have higher levels of the “happiness” hormone, dopamine.

Aerobic Exercise

According to the “American Journal of Preventive Medicine,” 30 minutes of aerobic exercise three to five times per week for 12 weeks can decrease depression symptoms by half. Similar studies go even further to suggest that the right amount of outdoor aerobic exercise can increase feel good hormones and relax the brain.

Cognitive Behavior Therapy (CBT)

Most people can not afford years and years of therapy to survive depression. CBT is a rather new type of therapy, but it is growing in popularity because it is affordable and short term. CBT involves 12 or less sessions. The therapy centers specifically around changing negative thoughts and behavior patterns. A CBT therapist might address the isolation issues surrounding depression, and then help the patient make an action plan with things like a support call list. Information on CBT therapy can be found at abct.org.

Stay Connected

A 2005 study done by Virginia Commonwealth University found that women with social support such as: a partner, child, church, social group, etc.. were less likely to become or stay depressed than those without any outlet or network. The aim is to schedule time with friends, join a social group, or attend church meetings regularly….even if you do not feel like being social.

Get Some Sun

Sunlight can be damaging to the skin if overexposed, but it can also be a very good friend to the inner body. Just 30 minutes of sunlight can increase serotonin, a mood boosting chemical in the brain. Lack of sunlight triggers the opposite release of melatonin. High levels of melatonin has been linked to depression. Just remember the sunscreen; it will not deter your eyes from absorbing the necessary sunlight.

St. John’s Wort

A German study on St. John’s Wort looked at over 29 different individual trials complied over recent years. It found that the herb was effective at treating mild to moderate depression in 5,500 of the test subjects. St. John’s is also thought to raise serotonin levels, just like many prescription antidepressants do. However, it is very important to discuss the herb with your doctor first, as it can interfere with oral contraceptives and other prescription medication, cause sensitivity to sunlight, and stomach upset.

Do not let your depression go unchecked. Even if you are able to battle the blues, it is still wrecking havoc on the inside. Suffering from depression makes you four times more likely to develop Alzheimer’s disease. Depression increases the risk of heart complications by one-third. Depressed people are more likely to have bad lifestyle habits like smoking, drinking, and poor nutrition. Even mild depression increases a woman’s risk for developing osteoporosis by about 20%.