Depression – What Works?

Depression can come from many different causes.  While I do recognize that some people may need medication to help their depression, it is pretty clear that medication alone is not the answer.

Did you know that several studies have shown the benefit of exercise as an anti-depressant ?  In fact, one study showed that exercise for 30 minutes, five days a week was as effective as psychotherapy in cases of mild to moderate depression.

Speaking of psychotherapy, one type of therapy seems to work the best.  Cognitive-behavioral therapy is the most effective type of psychotherapy.  If you feel your depression is serious enough to see a therapist, this is the type of therapist to look for.

You should also have your vitamin D levels checked.  A 2008 study in the Journal of Internal Medicine found a relationship between low serum levels of Vitamin D and depression.  Supplementation of Vitamin D seemed to reduce the symptoms.  From my own clinical experience, I would suggest you get you D levels checked, especially if your depression symptoms get worse in winter.

Omega 3 fatty acids have also been found to be very effective in treating depression.  A study in the British Journal of Psychiatry found that those receiving Omega 3’s along with therapy did significantly better than those with just therapy alone.  It is also important to get rid of all trans-fats and omega-6 based oils.  These include any hydrogenated fat, soy oil, cottonseed oil, safflower oil, vegetable oil and corn oil.  Use only olive oil, flax oil, walnut oil or coconut oil.  Also, cut down on the amount of meat you eat.  You don’t need to be a vegetarian, but you shouldn’t eat more than 8 oz. at any one meal and no more than a pound a day.

One little tidbit that I have found to work well is to incorporate brown rice in the diet.  Brown rice has anti-inflammatory properties which is good for the brain.  Also, I learned from a Chinese medicine practitioner, that sleep and dream quality goes up when incorporating brown rice in the diet.  I found that if you replace wheat and corn with brown rice, you can make a major positive impact on your health.

I have also found that many people who are depressed, also suffer from chronic pain.  To find out more about how I treat these disorders, you can set up a free consultation by calling Jennifer at 262-251-8306.  She will set up an appointment with me and we can go over your situation.  Then, I can make some recommendations.  To learn more about me, you can log on to www.painfree-greatposture.com