Of course you’ve been depressed. Hasn’t everybody? The answer is, in a word, no.
The word depression is thrown around so much in casual conversation that many people don’t realize how serious it can be, says Harold Bloomfield, M.D., a psychiatrist in Del Mar, California, and co-author of How to Heal Depression and The Power of Five: Hundreds of Five-Second to Five-Minute Scientific Shortcuts to Ignite Your Energy, Burn Fat, Stop Aging and Revitalize Your Love Life.
“Depression isn’t the same as being sad or discouraged,” says Dr. Bloomfield. “Those feelings are just part of being alive. Depression is an illness, one that can be controlled with proper treatment or that can ruin your life if you don’t get the help you need.”
Are You at Risk?
Depression may look and sound like the blues, but it lasts longer and has a more profound impact on a person’s life. If you’re clinically depressed, you live in a state of sadness and hopelessness so severe that it makes normal activities seem impossible. You may lose interest in friends or hobbies, have suicidal thoughts or feel overwhelming guilt because you can’t “snap out of it.” Depression can kill your appetite or make you want to eat all of the time. Sleeping more or less than usual and problems concentrating can also be warning signs.
Depression can happen to anyone. It is estimated that about 15 percent of us will have at least one bout of depression in our lifetimes that’s severe enough to require medical attention. Sometimes it’s triggered by an emotional blow such as a divorce or the death of a loved one, but it can also appear out of nowhere.
A family history of depression can also put you at risk. “We see depression running in families just as diabetes and high blood pressure run in families,” says Dr. Bloomfield. “That doesn’t mean there aren’t other causes, but a family history of depression makes a person more prone to it.”
Depression often surfaces during times of transition, such as the teenage years, midlife and retirement. The elderly are particularly vulnerable: Dr. Bloomfield estimates that people over age 60 are four times as likely to be depressed as younger people.
Hormones can also play a role. Some women who take birth control pills or hormone replacement therapy may experience depression as an effect of their pills and should see their doctors for guidance. Premenstrual and postpartum depression are also common.
| Food Factors When it comes to healing depression, individual nutrients are only part of the story. Some experts feel that what you're eating and drinking also plays an important role. Here are some tips from Larry Christensen, Ph.D., chairman of the Department of Psychology at the University of South Alabama in Mobile and author of The Food-Mood Connection. Cut back on sugar. While a sweet treat may temporarily boost your mood, the lift doesn't last. Some people notice a rebound effect and feel a little tired an hour or more after eating something sweet. This slump is especially pronounced in people who are depressed to begin with, says Dr. Christensen. He estimates that up to 30 percent of his depressed patients show some sensitivity to sugar. To find out if sugar is contributing to your depression, cut out sweets and added sugars for a few weeks, says Dr. Christensen. Artificial sweeteners are okay, he adds. If the thought of never eating another Oreo only contributes to your depression, take heart. While a minority of people are so sensitive to sugar that they shouldn't have it at all, others can handle a little bit, according to Dr. Christensen. Gradually reintroduce sweets to your diet to find out how much you can tolerate. Avoid the caffeine crash.Studies show that depressed people who depend on caffeine to get them through the day may be setting themselves up for a fall. Dr. Christensen advises his patients to eliminate coffee, tea, cola and If you do find that you're sensitive to caffeine, he adds, it usually isn't an all-or-nothing proposition. "There are some people who can tolerate a cup of tea a day, but not more than that. People need to experiment to find their own limits." Go low-fat. Some research suggests that besides improving your overall health, a low-fat diet may help stabilize your mood. In a five-year study at the State University of New York at Stony Brook, 305 men and women followed a diet that got only between 20 and 30 percent of its calories from fat. The diet didn't just lower their cholesterol. They actually showed less depression and hostility after adopting the leaner diet. Cutting the fat from your diet isn't complicated. Avoid fried foods, switch to leaner cuts of meat and remove the skin from poultry. Swap whole milk for 1 percent or skim, and choose low-fat or nonfat cheeses and yogurt. And if you make an effort to eat more fruits, vegetables and whole-grain cereals, you'll be less likely to fill up on fatty fare. |
Feed Your Head
Nutritional deficiencies are common in depressed people, according to Dr. Bloomfield, though which comes first—deficiency or depression—isn’t entirely clear. “If people haven’t been eating right their whole lives, it can start to catch up with them in their forties or fifties. And if they have a tendency toward depression, it often shows up around the same time.”
While poor nutrition probably doesn’t cause depression, correcting a deficiency can be beneficial if you’re battling it, says Dr. Bloomfield. But nutritional supplements are no substitute for professional evaluation. “If you think you’re depressed,” he advises, “it’s crucial that you see a physician or psychiatrist for help.”
A Boost from the B Vitamins
A healthy intake of the B-complex vitamins is important for anyone who wants to keep depression at bay, says Dr. Bloomfield. While the whole B-complex apparently plays a role in keeping you emotionally and physically healthy, a few members of the family seem to have particularly strong effects on depression.
“There has been lots of evidence that if you’re deficient in thiaminor riboflavin, over time it’s going to lead to a depression of the whole functioning of the body, both physically and emotionally,” says Dr. Bloomfield.
Symptoms of thiamindeficiency include fear, uneasiness, confusion and mood changes, which can be signs of depression. A study at the University of California, Davis, found that thiamin supplements improved sleep, appetite and mood in older women who were only slightly deficient in the nutrient.
Another B vitamin that has been linked to depression is folate(the naturally occurring form of folic acid). Researchers know that people who have low levels of folateare more likely to be depressed than those who have normal levels. And in a study at the University of Toronto, depressed people with higher levels of folate in their systems got over their depression faster than those with lower levels.
Experts advise that it’s also important to make sure you’re getting enough vitamin B6. People with depression often don’t, according to a study of 101 depressed men and women evaluated by the New York State Psychiatric Institute in New York City. Your body needs B6 in order to manufacture the hormone serotonin, which seems to play a role in regulating your mood.
Many drugs, including those containing estrogen, can interfere with the absorption of vitamin B6. This may be why some women experience depression after starting oral contraceptives or hormone replacement therapy. Vitamin B6 may be particularly helpful for women on the Pill or for those who grapple with premenstrual depression, says Dr. Bloomfield.
Some researchers suggest that the B vitamins are even more effective when taken as a group. One study found that elderly people with depression who took supplements of thiamin, riboflavin and vitamin B6 along with antidepressant medication showed more improvement than those taking medication alone.
The safest, most convenient way to get all of your Bs is to invest in a B-complex supplement, says Dr. Bloomfield. Look for a supplement that contains at least ten milligrams each of thiamin, riboflavin and vitamin B6and 100 micrograms of folic acid, he suggests, and take it twice a day.
Staying Up with Vitamin C
If your diet fails to supply all of the vitamin Cyou need, doctors know that your mental as well as physical health may be at stake. Depression is a well-documented symptom of scurvy, a disease that results from severe deficiency of vitamin C. And while scurvy is relatively rare in developed countries, there’s reason to believe that even a minor deficiency of vitamin C can affect your mental health.
Vitamin C is important for strengthening the immune system, which isn’t in top form in depressed people. “We know that depressed people are more vulnerable to illness, so anything that strengthens the immune system is beneficial,” says Dr. Bloomfield. He recommends vitamin Csupplements in generous doses, up to 4,000 milligrams a day. This amount is many times the Daily Value, but since excess vitamin C is excreted in the urine, Dr. Bloomfield says that this large dose is safe.
Some people may experience diarrhea from this much vitamin C, however, so experts say it’s a good idea to check with your doctor before taking more than 1,200 milligrams a day. Also, since vitamin Ccan interfere with the absorption of tricyclic antidepressants, you should discuss vitamin C supplementation with your doctor if you are taking this type of medication.
Dr. Bloomfield recommends that vitamin C supplements be taken early, first thing in the morning or at lunch, because some people might have difficulty falling asleep if they take the supplements later in the day.
| Prescriptions for Healing To make sure your body is getting the nutrients it needs to combat depression, Harold Bloomfield, M.D., a psychiatrist in Del Mar, California, and co-author of How to Heal Depression and The Power of Five: Hundreds of Five-Second to Five-Minute Scientific Shortcuts to Ignite Your Energy, Burn Fat, Stop Aging and Revitalize Your Love Life, recommends this daily supplement program. Nutrient Daily Amount
B-complex supplement, taken twice a day, containing . . .
Folic acid100 micrograms Riboflavin10 milligrams thiamin10 milligrams Vitamin B610 milligrams Vitamin C1,0004,000 milligrams Selenium70 micrograms for men
MEDICAL ALERT: If you have symptoms of depression, you should see your doctor for proper diagnosis and treatment. Doses of vitamin Cexceeding 1,200 milligrams a day can cause diarrhea in some people, so it's a good idea to check with your doctor before taking more than that amount. Also, since vitamin Ccan interfere with the absorption of tricyclic antidepressants, you should discuss vitamin C supplementation with your doctor if you are taking this type of medication. |
Mind Your Minerals
Evidence is sketchy, but at least one study suggests that the mineral seleniummay play a role in depression. Researchers at the University College of Swansea in Wales found that people who took supplements of 100 micrograms of selenium daily felt less fatigue, anxiety and depression than those who didn’t.
Since it’s too soon to tell whether seleniumis of any benefit in the fight against depression, the best advice is to shoot for getting the Daily Value of this mineral, which is 70 micrograms. Eat a balanced diet and check to see that your multivitamin/mineral supplement contains selenium; that way you can be sure that you’re covering all the bases, says Dr. Bloomfield.
