UNDERSTANDING MAJOR DEPRESSIVE DISORDER

Major Depressive Disorder (MDD) is a serious mental health condition that affects millions of people worldwide. Characterized by persistent feelings of sadness, hopelessness, and a lack of interest in activities that once brought joy, MDD can significantly impair daily life.

This condition can stem from a complex interplay of genetic, environmental, and psychological factors, often triggered by stressful life events, trauma, or underlying medical conditions.

Common depression symptoms include:

• Persistent feelings of sadness, emptiness, or hopelessness
• Loss of interest in activities that once brought pleasure
• Changes in appetite or sleep patterns
• Fatigue or loss of energy
• Difficulty concentrating or making decisions
• Feelings of worthlessness or guilt
• Recurrent thoughts of death or suicidal ideation

Diagnosing clinical depression involves a comprehensive evaluation by a mental health professional, which includes a physical exam, medical history, and psychological assessment.

Treatment typically involves a combination of medication, therapy, and lifestyle changes, tailored to the individual’s needs. Understanding MDD is the first step towards effective depression treatment and improving overall mental health.

TYPES OF ANTIDEPRESSANT MEDICATIONS

There are several types of prescription antidepressants, which are believed to work by altering brain chemistry. Some of the most commonly prescribed antidepressants include:

• Selective serotonin reuptake inhibitors (SSRIs) increase serotonin availability in the brain and are one of the most commonly prescribed types of antidepressants
• Serotonin-norepinephrine reuptake inhibitors (SNRIs) increase the availability of serotonin as well as norepinephrine in the brain.
• Norepinephrine-dopamine reuptake inhibitors (NDRIs) increase the availability of both norepinephrine and dopamine in the brain.
• Atypical antidepressants, such as bupropion (Wellbutrin), aren’t as easily categorized as the ones mentioned above.

BETTER WAYS TO BOOST MOODS

Beyond traditional treatments, several alternative therapies have shown promise in managing depression symptoms. These therapies can be particularly beneficial for those seeking holistic approaches to mental health.

1. Attack your BRIGHT MINDS risk factors.

At Amen Clinics, the world’s leader in brain health and mental wellness, the specialists typically assess each patient’s biological risk factors. These are known as the 11 BRIGHT MINDS risk factors that steal your mind and can increase mental illness, including depression and anxiety. BRIGHT MINDS stands for:

B is for Blood flow

R is for Retirement/Aging

I is for Inflammation

G is for Genetics

H is for Head Trauma

T is for Toxins

M is for Mental Health

I is for Immunity and Infections

N is for Neurohormones

D is for Diabesity

S is for Sleep

To learn more about how to prevent, treat, or minimize your risk factors to help soothe depression and other mental health issues, watch this video. You’ll discover how the BRIGHT MINDS risk factors impact depression and other mental health symptoms, and what you can do about them.

2. Check for and correct low thyroid function.

Hypothyroidism is a very common cause of depression. Be aware that most traditional medical professionals only check for “normal” levels of thyroid, but some people may have normal test results but have symptoms. It’s better to test for “optimal” levels.

3. Eliminate the ANTs (automatic negative thoughts) to reduce depression symptoms.

Whenever you have a thought, your brain releases chemicals. Whenever you have an angry, hopeless, helpless, or worthless thought, your brain releases chemicals that make you feel bad. On the flip side, hopeful, helpful, loving, happy thoughts release chemicals that make you feel good.

If you focus on what you hate about your life, you’ll hate it. Focus on what you love about your life, and you will love your life.

To kill the ANTs, learn to question your negative thoughts. Whenever you have a thought that makes you feel sad, ask yourself if it is true. Chances are, it isn’t.

This simple technique is similar to mindfulness-based cognitive therapy (MBCT). Combining mindfulness techniques with cognitive-behavioral therapy, MBCT helps individuals manage negative thoughts and behaviors, promoting a more balanced mental state.

4. Try Eye Movement Desensitization and Reprocessing (EMDR) therapy.

This innovative therapy uses eye movements or other forms of stimulation to process and integrate traumatic memories, reducing symptoms of post-traumatic stress disorder (PTSD) and depression.

5. Exercise for better mental health.

In a head-to-head study against Zoloft, exercise was equally effective in treating depression at 12 weeks. At 10 months, exercise was more effective than antidepressant medication.

To get the antidepressant benefits of exercise, walk like you’re late for 45 minutes 4-5 times a week. In addition, do weight training twice a week as it can increase testosterone, which improves mood, memory, and motivation. Do some kind of coordination exercise, such as table tennis, to work your cerebellum, which activates the rest of your brain.

6. Take saunas.

Getting a good sweat from taking saunas has been shown to help reduce symptoms associated with depression.

7. Eat right to feel right.

Your diet has a major impact on your moods. Increase your consumption of foods that boost moods and decrease your intake of foods that contribute to depressive symptoms.

For example, eat high-quality protein, complex carbohydrates, and lots of colorful vegetables. A 2016 study showed a linear correlation between the number of fruits and veggies in your diet and your level of happiness. The more fruits and veggies (up to eight servings per day), the happier you will be.

On the flip side, eliminate processed foods, fried foods, and high-glycemic foods. To determine if specific foods are contributing to your depression, try an elimination diet.

Eliminate sugar; gluten; dairy; corn; soy; artificial dyes, preservatives, and sweeteners; and other potentially allergenic foods from your diet for three weeks. Then add each one back one at a time (except for sugar, which you should eliminate for good) and take note of any reactions to them, which would indicate that you should permanently eliminate that food.

Some people say they can’t afford to eat well, but how much is your depression costing you? A study from the Harvard School of Public Health found that eating well can cost just an extra $1.50 a day. That’s less than the cost of one session with most psychiatrists.

8. Try Mindfulness-Based Stress Reduction (MBSR).

Combining mindfulness techniques with stress reduction strategies, MBSR helps individuals manage stress and anxiety, contributing to improved mental health.

MBSR may include yoga and meditation. These mind-body practices incorporate physical postures, breathing techniques, and meditation to reduce stress and anxiety, fostering relaxation and mental clarity.

9. Consider acupuncture.

A 2022 systematic review of 22 trials involving 2,391 participants found that acupuncture has clinical benefits and is a safe alternative for managing depression. Rooted in traditional Chinese medicine, acupuncture involves inserting thin needles into specific points on the body to stimulate healing and relaxation, potentially alleviating depression symptoms.

10. Consider emerging alternatives to antidepressant medications.

Transcranial magnetic stimulation (TMS) is a non-invasive treatment that uses magnetic pulses to stimulate nerve cells in the brain, showing effectiveness in treating depression, particularly for those who haven’t responded to other treatments.

11. Check nutrient levels and use nutritional supplements.

You can’t change what you don’t measure. Having abnormal levels of these certain vitamins and nutrients has been linked to symptoms of depression. For example, having low levels of omega-3 fatty acids, folate, vitamin B12, vitamin D, and homocysteine have been associated with depressive symptoms.

Approximately 93% of the population has sub-optimal levels of omega-3 fatty acids. The Omega-3 Index is a blood test that measures your omega-3 level. Try to get it above 8% by using 1,000mg-3,000mg of omega-3 fish oil. EPA has been found effective for depression, so be sure to choose a high-quality fish oil that is rich in EPA to help treat depression.

To boost methylfolate, vitamin B12 and vitamin D levels, take a high-quality supplement.

Work with a nutritionally informed physician, such as a functional medicine physician (also known as an integrative medicine physician), to check and optimize your nutrient levels.

Other natural supplements have A-level or B-level scientific evidence for mood and can be used to treat severe depression. What does that mean? A-level means there is robust research conducted with more than 2 placebo-controlled, double-blind clinical trials. B-level means there are multiple studies where at least 2 are placebo-controlled, double-blind studies. Among these well-studied supplements for mood are:

• Saffron: There are more than 20 studies showing saffron is more effective than placebo and equal to the antidepressants Prozac, Zoloft, Effexor, and imipramine for depression.
• Curcumin: Studies have found that curcumin—not as turmeric root but as Longvida, which is much more efficiently absorbed—helps with depression.
• Zinc: A review of the existing studies suggests potential benefits of zinc supplementation—as citrate or glycinate—either as a stand-alone therapy or as an adjunct to antidepressants for depression.

Exploring these alternative therapies for depression can provide additional tools for managing depression and enhancing overall mental health.

Take Caution with Psychedelics as an Alternative to Antidepressant Medications

In recent years, psychedelics have emerged as alternatives to antidepressants and have gained attention. Although some believe they offer new hope for individuals struggling with treatment-resistant depression, they come with potentially dangerous side effects and may harm the brain in the long-term.

• Ketamine: Known for its rapid antidepressant effects, ketamine has shown some benefits for individuals with treatment-resistant depression. However, it may produce serious side effects. Several research studies have concluded that ketamine may be addictive and can lead to cognitive deficits.
• Psilocybin: This psychedelic compound has demonstrated antidepressant effects in clinical trials, but adverse side effects include anxiety, paranoia, and psychosis. Tune in to the Change Your Brain Every Day podcast with Dr. Daniel Amen and his wife Tana Amen for a deep dive into the hope, the hype, and the risks of psilocybin.

Before resorting to these antidepressant alternatives, it’s important to understand the pros and cons of psychedelics for depression.

Managing Depression Symptoms

Effectively managing depression symptoms can often involve alternatives to antidepressants, such as therapy, lifestyle changes, and natural remedies, which offer holistic paths to recovery. Here are some strategies to help manage depressive symptoms and improve mental health:

• Establishing a Daily Routine: Creating a structured daily routine can provide a sense of stability and control, helping to alleviate feelings of chaos and uncertainty.
• Practicing Self-Care: Engaging in self-care activities such as regular exercise, meditation, and spending time in nature can significantly improve mood and reduce stress.
• Building a Support Network: Surrounding yourself with supportive friends, family, and mental health professionals can provide emotional support and reduce feelings of isolation.
• Engaging in Pleasurable Activities: Participating in activities that bring joy and satisfaction can help counteract depressive symptoms and enhance overall well-being.
• Getting Enough Sleep: Prioritizing good sleep hygiene is crucial, as sleep deprivation can exacerbate depression symptoms. Aim for a consistent sleep schedule and create a restful sleep environment.

By incorporating these strategies into daily life, individuals can better manage their depression symptoms and work towards improved mental health and well-being.