Tucson Holistic Counseling

Depression is not an anti-depressant deficiency. It is a sign of many things such as diet, health, spirituality and other roles that play a complete role as to how we feel. Well, that is at least how holistic mental health sees it.

Allopathic medicine has historically tried to reduce the healing process of depression to a series of physiological, physical, and chemical reactions that can be measured and documented by modern science. I suppose there is nothing wrong with that science has proven it to be an incomplete picture of the healing process as a whole. How do you measure spirituality, or energy or compassion?

A holistic approach to depression should include treating a person as a “whole”, rather than simply finding ways to “numb” the depressed persons feelings. The primary goal of the holistic health pyramid is to stimulate the body’s natural healing response. From this process, a genuine healing can occur therefore increasing the chances that the symptoms of depression will not return.

Pharmaceuticals drugs do not cure depression they only alleviate symptoms and are often used over the course of a lifetime to prevent recurrence of symptoms. Some people find the slower rate of recovery using holistic measures frustrating if they are accustomed to immediate results from conventional medical treatments.

Alternative methods for depression look for alternate explanations for what psychiatrists may have labeled as depression. For example, food allergies may cause severe mood swings, depression and insomnia in some people, and untreated endocrine problems, Hypothyroidism, Hyperthyroidism, Poor adrenal function, other hormonal disorders, menopause, chronic pain blood sugar.

The Holistic Pyramid was designed by Dr. Tyler Woods in 1999 and though it may require a little more time and effort however, relapse rate is far lower when depression is treated with a mind/body/spiritual approach.

Big news SAM-e (pronounced sammy), otherwise known as S-Adenosylmethionine is really working for depression and other physical/.emotional conditions. SAM-e is not an herb but a compound that our bodies produce from methionine, which is an amino acid found in protein-rich foods.

SAM-e has demonstrated positive results in treating major depression. Controlled studies found that 70 percent of depressed people responded to SAM-e just as well as many established drug treatments for depression. So what is the SAM-e secret?

It appears that SAM-e can increase levels of important neurotransmitters, such as serotonin, norepinephrine, dopamine and phosphatidylserine, therefore increasing the fluidity of brain cell membranes. This can affect the way brain cells receive and transmit neurotransmitters, such as serotonin. SAM-e also detoxifies the brain and is now being studied in the detoxification and rehabilitation of opiate abusers.

How does SAM-e differ from Saint John’s Wort? When Saint John’s Wort came on the market, people tossed out their prescriptions of Zoloft, Paxil, and Prozac, hoping for an herbal "cure" for depression. Disappointment followed when many of those depressed people did not find relief in the "miracle herb." Of course, not all recognized that Saint John’s Wort is for mild depression.

People on Prozac or other prescribed anti-depressants are probably not mildly depressed. Researchers claim the major difference with SAM-e is it can help with major depression. SAM-e is also beneficial with other conditions, such as arthritis, chronic fatigue syndrome, fibromyalgia, liver disorders, chronic back aches and migraine headaches.

Be aware that SAM-e is expensive: Average price is about $25 (US) per bottle, and to receive the minimum dose. Take 400 mg of SAMe twice a day. It is very important that you to take a high-quality vitamin B complex supplement along with SAMe. To prevent insomnia, don’t take SAMe late in the day. Most people report a mild energy boost with the supplement.

Don’t take SAMe with MAO inhibitor antidepressants. SAMe is best absorbed on an empty stomach, so try to take it about one hour before or two hours after meals. If nausea or heartburn begin be sure to take it with plenty of water. With any form of depression it is important to understand that prescribed drug treatment, or herbals and supplements alone cannot cure depression. Nutrition, exercise and spirituality all go hand-in-hand with treating depression.  

Everything we eat affects our moods. More and more mental health professionals agree that diet and depression go hand-in-hand, confirming that healthy foods help relieve depression. Through extensive research, science proves that there is truth behind the statement that food aids in relieving depression. Brain chemicals (neurotransmitters) such as dopamine, serotonin, and norepinephrine appear to be influenced by the foods we eat. Did you know a turkey sandwich can calm you down? Feeling stressed? Then have tuna salad in an avocado followed by a cup of frozen sorbet.

People who experience mild depression may be happy to discover that eating foods that contain folic acid can help them feel better. People who experience mild-to-moderate depression are often deficient in folic acid, and eating foods that contain this vitamin could help reduce the high levels of homocysteine associated with depression. Some of the leading foods that have folic acid include; turkey, asparagus, beets, spinach, peas, avocados, brussels sprouts, bok choy, cabbage, broccoli, savoy, beans, chick-peas, soybeans, lentil, and oranges.

The amino acid Tryptophan is also very important in reducing depression. Tryptophan is the precursor to serotonin, which is a necessary neurotransmitter for transmitting nerve impulses in the brain. Food sources that contain Tryptophan include fish, other seafoods, poultry, lean meats, low-fat dairy products, eggs, beans, soy products, whole-grain cereals, vegetables, fruits, nuts, whole grains (barley, rye, oats, etc.), rice, hummus, lentils, hazelnuts, peanuts, sesame seeds, and sunflower seeds.

Omega-3 fatty fish oil is gaining more and more positive feedback for treating depression. Certain omega acids may be beneficial for depression. docosahexaenoic acid (DHA) is an omega-3 long chain polyunsaturated fatty acid that is the building block of human brain tissue. Research suggests that low levels of DHA have been associated with depression. More doctors and nutritionists are suggesting people include foods such as salmon, trout, grilled albacore tuna, halibut, sardines, cod, tofu, flaxseed, pumpkin seed, soybeans, and walnuts to get more Omegas in their diet.

Based on niacin’s well-recognized role in promoting sound nerve cell function, some experts recommend this B vitamin for relieving depression as well as feelings of anxiety and panic. Most B-vitamin complexes contain niacin in sufficient amounts for this purpose; they also offer the mood-enhancing benefits of other B vitamins. Leading Food Sources of niacin include brown rice chicken, turkey, tuna, and pomegranates.

Inositol is believed to play an important role in the messenger system to which several key serotonin receptor subtypes are linked and may be very therapeutic agents in treating depression. Nuts, bean, cantaloupe, citrus, soy, wheat germ, and eggs are a few foods that contain this vital component to our diet.

If eating certain foods can help decrease symptoms of depression, then it is important to note that a variety of foods can increase depression. People who experience depression should avoid foods such as simple carbohydrates, sugar, smoked foods, sausages or bacon, liver, dark poultry, fried foods, cold cuts, pickled foods, aged foods, full-fat cheese, whole milk, alcohol, processed foods, white flour, baked goods, caffeine, soda or cola products, MSG, and excessive salt.

It is essential to eat several healthy snacks in-between meals and never skip meals. This can help blood sugar from dipping and creating a sense of fatigue and depression. Not drinking enough fluid can also have an effect on mental health because even mild dehydration can result in depressed and irritable behavior.We are what we eat, so why not choose to eat healthier and feel better? Selecting foods that promote good neurotransmitter health is just one more way to reduce symptoms of depression. If symptoms of depression get worse, it is important to tell your family doctor.

5-HTP (compound 5-hydroxytryptophan) is a derivative of the amino acid tryptophan. A mood-enhancing chemical, it has gained a great deal of respect lately because of its ability to decrease depression. Unlike other supplements and prescribed drugs that have molecules too large to pass from the bloodstream into the brain, molecules of 5-HTP are small enough to do so. Once in the brain, they’re converted into an important nervous system chemical, or neurotransmitters called serotonin.

5-HTP is the intermediate metabolite of the essential amino acid L-tryptophan which was taken off the market in 1989 because 27 people died from it (over 250,000 people die each year from prescribed pharmaceuticals). Unlike tryptophan, 5-HTP cannot be converted to kynurenine; so it can easily cross the blood brain barrier. While only three percent of an oral dose of tryptophan is converted to serotonin, over seventy percent of an oral dose of 5- HTP is converted to serotonin. Today, 5-hydroxytrptophan is considered a safer and more effective treatment for these conditions. In addition it is much cheaper than L-tryptophan.
5-HTP causes an increase in levels of endorphin and other neurotransmitters that are often decreased in cases of depression. 5-HTP also increases serotonin levels. Thus, it is much more effective for depression. In fact, numerous studies have shown that 5- HTP has equal effectiveness compared to drugs like Prozac, Paxil, and Zoloft (SSRIs) and tricyclic antidepressant drugs like imipramine and desipramine in terms of effectiveness, therefore tryptophan and especially 5-HTP, should not be used by anyone taking any of these drugs or not to be used with Saint John’s Wort. 5-HTP may also be helpful in some cases of compulsive carbohydrate overeating, alcohol addiction and compulsive gambling (specific forms of OCD), as well as for insomnia. Reported side effects include nausea, vomiting, and difficulty breathing. High doses of 5-HTP can cause agitation, fast heart rate, a boost in blood pressure.
Numerous clinical trials have studied the efficacy of 5-HTP for treating depression. One compared 5-HTP to the antidepressant drug fluvoxamine and found 5-HTP to be equally effective. Researchers used the Hamilton Depression Rating Scale and a self-assessment scale to gauge the effectiveness of the two medications. Both scales revealed a gradual reduction in depressive symptoms through time with both medications. Perhaps the most convincing evidence, however, comes from scientists who examined research from around the world on the use of 5-HTP in treating depression. One such researcher, writing in Neuropsychobiology, sums up the findings this way: "Of the 17 reviewed studies, 13 confirm that 5-HTP has true antidepressant properties." (David Wolfson, N.D.)
The effective dose of 5-HTP appears to be between 50 and 500 mg daily.3 Used in combination with other antidepressant substances, however, the effective dose may be even lower. Research shows that some people respond better to lower doses, so I recommend beginning at the low end of the dose range and increasing as necessary. Side effects associated with therapeutic doses of 5-HTP are rare.