A-Z mental health support Articles

Depression is a common medical problem that affects millions of people each year.  It is a signal that one’s coping mechanisms have been overwhelmed. Depression can be triggered by any perceived negative change in one’s life or a negative reaction to a situation. There are many causes for depression, some of which can include nutritional deficiencies; that's where natural depression support comes in and may help alleviate some symptoms associated with depression. 

What Are The Causes of Depression?

Physical causes of depression include nutritional deficiencies, biochemical / hormonal imbalances, substance abuse, hypothyroidism, liver disease and anemia. In these cases, correcting the physical problem will result in alleviation of depression.

What Are The Symptoms and Types of Depression?

Symptoms of depression vary between individuals. Common signs and symptoms include insomnia or hypersomnia, weight-loss or gain, digestive disturbances, headaches, bowel changes, low libido and frequent colds and flu. Severe depression can lead to hallucinations and suicidal ideation. Types of depression include Seasonal Affective Disorder (SAD), a type of depression that affects people in the winter months because of dark and damp weather. Post-partum depression is a type of depression suffered by some women after childbirth. Manic-depressive disorder is characterized by severe depressive episodes alternating with periods of euphoria and exhilaration.

Natural & Conventional Depression Support

Conventional Treatment

Antidepressant medications are the conventional treatment for depression. These medications work by changing neurochemical levels and the way they interact in the brain. There are a variety of medications which affect serotonin, norepinephrine and dopamine in depression patients and vary in their side effects. Other conventional treatments include counselling in addition to music and colour therapy. Biofeedback has also been studied as a treatment for depression. If you are currently taking antidepressants, please consult a health care professional before proceeding with natural therapy support.

Natural Support For Depression

Light therapy is helpful for SAD because full-spectrum lighting regulates the production of melatonin.  Melatonin regulates daily patterns, and when it is deficient, it can lead to depression. Full-spectrum light bulbs and light boxes are available.

Lifestyle changes to help with depression include regular exercise, proper rest and undertaking enjoyable mental activities. Start a hobby that you enjoy, deal with stress in positive ways, and learn the triggers for your depression and how to avoid them.

Dietary treatment of depression begins with an assessment of nutritional status and toxin levels. Deficiencies of nutrients can alter the functioning of the nervous system, while a build-up of toxins in the brain can lead to symptoms that mimic depression. Balancing blood sugar is important because fluctuations can cause depression.

Avoid caffeinated drinks, alcohol, tobacco, saturated fats, artificial sweeteners, wheat, refined flour products, refined sugar products and any foods you are sensitive to. Eat a whole foods diet including fresh fruits and vegetables, whole grains (especially oats) and nutritional yeast.  Include foods that are high in tryptophan, the precursor to serotonin. They are ocean going fish, eggs, nuts and wheat germ.

As the seasons change and daylight hours become shorter, many people notice shifts in their mood, energy levels, and motivation. For some, these changes can become more significant, affecting daily life and overall well-being. Recognizing the symptoms of S.A.D early is important for supporting emotional balance and maintaining healthy routines throughout the darker months.

In this article, we'll explore common signs to watch for, along with natural strategies that may help support mood, energy, and overall mental wellness. 

What is S.A.D?

If you typically feel the winter blues, then you might be experiencing SAD, Seasonal Affective Disorder. Seasonal affective disorder (S.A.D) is a type of depression that affects people in the winter months because of dark, cold, and damp weather. It is more common in women than in men and in northern latitudes, like Canada, than in southern latitudes.

Depression is a common medical problem that affects millions of people each year. It signals that coping mechanisms have become overwhelmed. S.A.D affects millions of people. People often misdiagnose it as regular depression.

Key Symptoms of S.A.D

Symptoms of S.A.D include:

• Low energy
• Anxiety attacks
• Weight gain
• Sleeping too much
• Decreased libido

Fortunately, these symptoms typically begin in the late fall and alleviate in the spring.

What Causes S.A.D?

Several mechanisms may contribute to S.A.D symptoms. Reduced sunlight exposure and seasonal dietary changes may affect vitamin levels. These changes can negatively affect energy levels. Day and night cycles change as winter approaches, with less daylight. This change in our evolutionary past was a signal for our bodies to prepare for winter, decrease our activity and save our energy. Today, however, the need for this adaptation is minimal. Individuals with SAD have higher levels of melatonin, the brain chemical that induces sleep.

Treatment Options For Seasonal Affective Disorder

Supplement Support For Symptoms of S.A.D

St. John’s wort

This herb is one of the top-selling natural health products. It is also one of the most well-studied plants, with many scientific trials attesting to its efficacy as a natural antidepressant. Its medicinal value has been attributed to a substance called hypericin.

As an anti-depressant, hypericin increases the amount of neurotransmitters in the brain, including serotonin. Serotonin is involved in the brain’s response of well-being, hunger and many other sensations. Trials of St. John’s wort versus prescription antidepressants have given clinical backing to the use of this herb for mild to moderate depression without many of the side effects of conventional medications.

5HTP (5-Hydroxy tryptophan) 

5-HTP is a precursor to the neurotransmitter serotonin. Serotonin regulates mood, behaviour, appetite, dilation of blood vessels and many other body processes. Research has compared 5-HTP with tricyclic antidepressants and Prozac for depression support. Serotonin helps regulate appetite and responds to feelings of fullness. Deficiency of serotonin can also lead to overeating and obesity. This also accounts for the fact that when we are under stress, our appetite tends to change.

Natural health practitioners recommend 5-HTP for many concerns. These concerns include insomnia, jet lag, stress, anxiety, and depression.

Ginkgo Biloba

This herb increases circulation by making the blood flow freely, thus enhancing oxygen delivery to and waste removal from cells. Gingko may also improve the communication between brain and nerve cells, which is part of the reason why it can make a difference in the ability to concentrate. Natural health practitioners use ginkgo for many health concerns. Examples include tinnitus, vertigo, cold hands and feet, and memory-related concerns. Students have also used it as a memory enhancer.

Natural Support Options For S.A.D Symptoms

Light therapy is helpful for SAD because full-spectrum lighting regulates the production of melatonin. Melatonin regulates daily patterns. Full-spectrum light bulbs and light boxes are available.

Lifestyle changes to help with SAD include regular outdoor exercise, proper rest and undertaking enjoyable mental activities. Start a hobby that you enjoy. Learn to deal with stress in positive ways.

Dietary treatment of SAD begins with an assessment of nutritional status and toxin levels. Deficiencies of nutrients can alter the functioning of the nervous system.

It's important, then, to ensure that you are getting enough of the nutrients crucial for healthy brain and nerve function - especially since nutrient levels decline in the winter because people generally eat less vegetables in the winter. Take a complete B complex formula. Many people call B vitamins the stress vitamins. These vitamins support normal brain and adrenal gland function. B vitamins also support neurotransmitter production, especially vitamin B6.

Support the adrenal glands. The adrenal glands produce hormones that enable our bodies to fight stress effectively. The herbs licorice, Siberian ginseng, ashwaghanda and the amino acids tyrosine and phenylalanine help to optimize the functioning of the adrenal glands.

Blood Sugar levels have been linked to those with depression. Balancing blood sugar is important because fluctuations can aggravate SAD. Avoid caffeinated drinks, alcohol, tobacco, saturated fats, artificial sweeteners, wheat, refined flour products, refined sugar products and any foods you are sensitive to. Eat a whole foods diet including fresh fruits and vegetables, whole grains (especially oats) and nutritional yeast. Include foods that are high in tryptophan, the precursor to serotonin. They are ocean going fish, eggs, nuts and wheat germ. 

Conventional S.A.D Support

Conventional treatment of SAD includes the use of antidepressant medications. There are several types of this medication, but all of them work by altering the way the brain uses the neurochemicals serotonin, dopamine and norepinephrine. Side effects vary depending on the type of medications that are used. Conventional treatment can also involve counselling.