Dealing with Depression? Try the Natural Route First

By Jonny Bowden, PhD, CNS

Consider this: You're lying on the couch, unable to motivate yourself enough to get up and get dressed. Everything seems pointless, hopeless, and dark. All you want to do is stare into space. There's a pill sitting on the coffee table a few feet in front of you that promises to make you feel 100 percent better and take your depression away.

And you can't muster the enthusiasm or energy to get up and get it.

That's the best -- and truest -- description of severe depression I've ever heard.

Depression is no picnic. Not only is it one of the greatest problems of our time, it's also potentially life threatening. Severe depression needs to be medically treated.

That said, many of us are suffering with what's called mild or moderate depression -- anything from "the blues" to a general feeling that some of the sparkle is gone from everyday life. For mild or even moderate depression, there are a number of natural remedies that are worth trying before going the pharmaceutical route. One of the best of those natural substances is 5-HTP.

The term 5-HTP stands for 5-hydroxytryptophan. It's the stuff out of which your body makes serotonin, one of the major players in a group of chemicals called neurotransmitters. These are chemicals that transmit information in the brain. Serotonin is known as a "feel-good" neurotransmitter -- low levels are associated with depression.

In fact, the biggest class of anti-depressant pharmaceuticals (SSRIs like Prozac) works by keeping serotonin hanging around the brain longer. In your body, the amino acid L-tryptophan converts to 5-HTP which then, with a little help from vitamin B6, turns it into serotonin.

Try 50 mg of 5-HTP three times a day and increase if necessary. A common dose for depression is 300 mg a day. Make sure you're getting enough vitamin B6 in your diet -- some of the better 5-HTP supplements (like 5-HTP Synergy) have some B6 built in.

St. John's Wort is a perennial herb with a long and honorable history of use for mild (or moderate) depression. It got some bad press in a loaded study¹ back in 2002 which had the media gleefully proclaiming "St. Johns Wort is Ineffective." But what they didn't tell you was that the study tested the herb on people with severe depression who also didn't respond to even the strongest pharmaceutical drugs.

It's quite effective for mild depression. A meta-analysis in the British Medical
Journal² reviewed 23 published trials on St. John's Wort involving more than 1,700 patients and found it effective for the treatment of mild and moderate depression.

The best preparations of St. John's Wort are standardized to contain 0.3 percent hypericin, and the recommended dose is 300 mg taken 3 times a day.

Then there's SAMe, arguably the most effective "natural" anti-depressant around, albeit one of the more pricey ones. About 70 percent of people with depression respond to SAMe according to Richard Brown, MD, author of Stop Depression Now. The best thing about it is that you'll know whether it's working within a week.

A common dose of SAMe for depression is 400 mg taken twice a day, though some people have taken up to 1600 mg. SAMe should be taken with B vitamins, and is not -- repeat not -- for people with bipolar disorder. SAMe usually comes in blister packs since it is highly sensitive to light and air.

Two other nutrients are also helpful for depression: fish oil and folic acid. Fish oil is currently being studied for its effects on mood. High doses (up to 10 grams a day) may produce a real effect, though many people will notice an improvement with as little as 2 to 3 grams a day.

Folic acid is also involved in mood, and high doses (5 grams or more) are absolutely worth a try. Since both folic acid and fish oil have other multiple benefits and are absolutely safe, they're worth adding to whatever natural treatment you're going to try.

If you're currently on an anti-depressant drug, do not just stop and switch to one of the "natural" treatments. Most antidepressants should be discontinued gradually and under the eye of a health-care provider. But if you haven't started on a drug yet, it makes a lot of sense to try the natural route first.

References

1. Hypericum Depression Trial Study Group. JAMA, 2002; 287:1807-1814.
2. British Medical Journal 1996 (Aug 3);313 (7052):253-258.

[Ed. note: Dr. Bowden is a nationally known expert on weight loss, nutrition and health. He's a board certified nutrition specialist with a Master's degree in psychology. Dr. Bowden is also a life coach, motivational speaker, former personal trainer and author of the award-winning book, Living the Low Carb Life.]

Nutrients & Health: Do You Have a Magnesium Deficiency? Here's How to Tell By Joseph McCaffrey, MD, FACS

There's a mineral that's crucial for energy production in the body that also makes bones stronger. It promotes smooth nerve and muscle function. It helps regulate blood sugars as well as normalize blood pressure. It stabilizes cardiac rhythm. It's involved in a least 300 critical biochemical reactions in the body.

In short, it's critical for our health. Yet most of us aren't getting enough of it.^1-2

This mineral is magnesium. It's the fourth most common mineral in the body and it's frightening that only 25% of people in the United States are getting the recommended daily allowance (RDA) of magnesium.³

Some people know that magnesium contributes to bone strength,¹¹ but are surprised to learn that adequate levels can prevent serious medical conditions:

1. If you're troubled by leg cramps or "restless leg" syndrome, magnesium may be just what you need.¹⁴
2. If you've suffered through a kidney stone, you know you want to do everything you can to avoid another one. Magnesium helps there as well.¹⁰
3. Diabetics may not be aware of the importance of magnesium in the control of blood sugar and the prevention of the complications of diabetes.^5-6
4. Magnesium deficiency has been implicated as a cause of sudden cardiac death, something we all want to avoid.⁴

If you always seem to be tired, you should know that magnesium plays a critical role in the chemical reactions in the body that produce energy and make proteins. That's why both endurance athletes¹² and those trying to gain muscle strength¹³ make sure their diet is rich in magnesium-containing foods.

The RDA of magnesium is 350 mg for men and 300 mg for women, increasing to 450 mg during pregnancy and lactation. As always, it's best to get your nutrients first from your diet and then consider supplements.

Chlorophyll contains magnesium, so green foods are a good source. For example, ½ cup of cooked spinach has about 75 mg. Nuts are also a good source, as are many other vegetables and unrefined grains. The usual advice to eat a wide variety of vegetables, and unrefined food applies here as well.

For many people who don't eat enough vegetables, taking a supplement is a good idea. The amount typically recommended is 250 to 500 mg per day.

Magnesium does not act in isolation.^7-9 In particular, its interaction with calcium is important. Many experts recommend taking calcium and magnesium at a ratio of 2 to 1. That is, 2 mg of calcium for every 1 mg of magnesium.

Normal kidneys excrete any excess magnesium. Anyone with kidney problems should only take magnesium supplements under the guidance of a physician. And remember that loose bowel movements are a sign you're taking too much.

References

1. Marier JR Magnesium l986 5:l-8.
2. Brown I, et al. World Rev NutrDiet l970; 12:1-42.
3. Pao EM, Mickle SJ. Food Technol 198 l;35:58-69.
4. Eisenberg M J Am Heart J, 102 Aug;124(2):544-9
5. White-JR Jr; Campbell-RK Ann Pharmacother. 1993 Jun;27(6):775-80.
6. Rude-RK. Postgrad-Med. 1992 Oct; 92(5): 217-9, 222-4.
7. Haga H. Jpn Heart-J. 1992 Nov; 33(6): 785-800.
8. Karppanen H Ann Med. 1991 Aug; 23(3): 299-305.
9. Wirell-MP et al. J. Intern-Med. 1994 Aug; 236(2): 189-95.
10. Bren A, et al. Urol Int. 1998;60(2):105-7.
11. Nutrition Reviews (USA), 1995, 53/3: 71-74.
12. Golf, S et al., Magnesium (London: John Libbey & Company, 1993), pp. 209-220.
13. L. Brilla and T. Haley J. Amer. Coll. Nutr. 11.3 (1992): 326-329.
14. Rijsman RM, de Weerd AW. Sleep Med Rev. 1999 Jun;3(2):147-58.

[Ed. Note: Joseph F. McCaffrey, MD, FACS is a board-certified surgeon with extensive experience in alternative medicine, including certification as a HeartMath Trainer. His areas of expertise include mind-body interaction and cognitive restructuring. Dr. McCaffrey strives to help people attain their optimum level of vitality through attention to all aspects of wellness.]

How to Fight the Winter Blues by Jon Herring Sure, we've made it to late January and the days are finally getting longer. But we are still smack into winter, and the short days and long nights are taking their toll on many. Approximately 20% of Americans suffer from Seasonal Affective Disorder (SAD) - depression that seems to be brought on by a lack of exposure to sunlight. Short of moving to Australia between December and March, what can you do to combat this dismal affliction? Amanda Onion of ABC News has several ideas. For instance, you can stave off milder forms of SAD by taking walks outside ... or simply changing your light bulbs. Down East Magazine reports that full-spectrum lights - the type that give off a bluish glow - reflect a broad range of colors similar to daylight and may help people who suffer from slight seasonal depression. Two other ways to beat back the winter blues: Make sure you're eating well. While the cold and gloom may make you crave comfort foods (which are usually high in starch, sugar, or fat), resist the urge and stock up on fresh fruits and vegetables. Wake up early. Michael Masterson has been stressing the benefits of rising early for years. By being awake as soon as dawn hits the sky, you'll maximize your exposure to natural light and decrease your chances of falling into a winter funk.

Healthy Nutrition: A Healthier Diet...Minus the Wheat and Dairy By Laura LaValle, RD, LD.

The diet guidelines we use at LaValle Metabolic Institute exclude any food that contains cow's milk or wheat. This surprises many people because they've been trained by good advertising and marketing to think that cow's milk dairy products and whole-wheat products are the only way to get calcium and fiber. While these staple foods can be nutritious, they can tear down your health if you have developed a sensitivity to them.

Food allergies and other intolerances are quite common. Symptoms can include anything -- gas and bloating or other digestive discomfort; runny or stuffy nose; joint aches; rash; headache; noticeable fatigue or tiredness; and even mood changes.

The good news is that years of experience have shown us that eliminating these two common food allergens can make quite a difference in a person's health.

If you're having any of the above symptoms it's a good idea to do some exploration in this area. Lab tests are available for food allergies or sensitivities, but they sometimes only find the most severe of reactions. But there is another way to find out if you're having food reactions -- and it's free.

It's called an elimination diet. This simple method can help identify whether certain foods like wheat or cow's milk dairy may be causing you a variety of health problems.

How do you do it? Simply eliminate these foods from your diet for a minimum of 4 weeks. Then reintroduce the foods, watching for any signs or symptoms of intolerance. Because traces of wheat and dairy products can often be found in a lot of other foods, it is helpful to eliminate most processed foods during an elimination diet. Foods like fresh fish, poultry, meats, beans, fruits and vegetables should be the mainstays of your diet.

When you reintroduce wheat and dairy, start with one or the other. In other words, don't eat a food that contains both wheat and dairy or you won't know which one you reacted to. Eat a normal sized portion of the food and then watch over the next 24 to 48 hours for any signs of intolerance. If you did have a reaction, wait a few days until the symptoms subside and then try the other foods.

While an elimination diet cannot tell you the exact medical classification of your intolerance, it can tell whether you are having symptoms from certain foods. And while some symptoms, like runny nose, may not seem that serious -- any reaction to food is a sign that it is disrupting your body. So avoid foods that you reacted to until you can take measures to correct the underlying problems.

Your intestinal health is the main factor contributing to food intolerances and immune system reactions. Different medications, excessive consumption of sugar and refined carbohydrates, and chronic stress are just a few of the things that can influence your intestinal function and make you more prone to develop intolerances to foods.

Taking probiotics to help re-establish the friendly bacterial flora that keep intestinal tissues healthy is one of the most important measures you can take. While yogurt does contain some probiotics, it will only exacerbate your problems if you are reactive to the milk proteins. Some probiotics are grown on lactose, so make sure to choose a dairy-free probiotic supplement.

The following broccoli soup recipe is great to try during your elimination diet. It's a good source of calcium, and is wheat and cow's milk free.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more click here.]

Recipes: Laura's Broccoli Soup: A Metabolic Code Recipe By Laura LaValle, RD, LD.

This nutritious broccoli soup recipe is high in fiber and free of wheat and cow's milk dairy, making it a perfect choice for an elimination diet. It's an excellent source of folate and vitamin C, a good source of calcium, and is rich in healthy phytonutrients like carotenoids and indoles. Use all organic ingredients for optimal nutrition.

Makes approximately four one-cup servings.

Ingredients:
1 1/2 lb. broccoli flower clusters
5 medium spring onions or scallions, including tops & bulb
3 medium celery stalks
3 cups organic chicken broth
1 cup Veggie Shreds -- Soy Cheese
Seasonings to taste such as Spike, Veg It, salt and pepper

Directions:
Cut up vegetables and cook in broth with seasonings until vegetables are just tender (about 15 minutes). Remove from heat and let cool for a few minutes. Scoop by cupfuls into blender and puree. Once soup is all pureed it is ready to eat. Each serving may be topped with ¼ cup organic cheddar or soy cheese. Great with rice crackers or rye crackers for a wheat-free compliment. Even though this recipe uses only the broccoli florets, you can still use the stalks as a nutritious raw vegetable snack. Simply discard the bottom 1 or 2 inches, and slice into thin sticks as you would a carrot.

Nutrition:
156 calories, 7 g total fat, 0 saturated fat, 2.5 g monounsaturated fat, 1 g polyunsaturated fat, 0 mg cholesterol, 600 mg sodium, 13 g carbohydrate, 2 g fiber, 4 g sugar, 12 g protein, 130 mg of calcium.

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 02-19-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/

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