| Lifestyle Interventions for a Downcast Soul | |
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The following article is from Elizabeth Hall’s very recent CD book Keys to Optimal Health and Happiness. All rights reserved by author. Copyrighted, 2009
Lifestyle Interventions for a Downcast Soul Worldwide, approximately 200 million individuals suffer from depression. In fact, almost one in four Americans suffers from some form of depressive condition. It is no wonder that treatment for depression costs an approximate seventy billion dollars in America each year. Depression is characterized by a persistent sadness that is difficult or almost impossible to overcome. Irritability, changes in appetite and sleep habits, difficulty in making decisions or plans and carrying them out, morbid thinking, gloomy feelings, and distorted thinking are all common symptoms of an individual suffering from depression.
Physiological Effects of Depression Psychological distress, including depression and anxiety, increases the risk of mortality, especially from cardiovascular and lung diseases. Depression reduces the ability of natural killer (NK) cells and T-lymphocytes to destroy viruses and cancer cells although the number of NK cells can be elevated under depression.(1) In fact, those suffering from long-term depression for six years increase their risk of cancer by a factor of two!(2) Depression also increases proinflammatory agents that promote and fuel chronic and auto-immune conditions.(3) Depression and the Brain Long-term or severe depression destroys brain cells in the frontal lobes of the brain.(4) When the frontal lobes are impaired, an individual experiences difficulty concentrating and making decisions. Studies show that during depression, the frontal lobes often receive less blood flow. Electrical activity in the front brain decreases. There are also less growth Bedded inside of the temporal lobes, the hippocampus is essential for storing memory and is also involved in learning and mood regulation. Depression, prolonged stress, and chronic anxiety shrink the hippocampus. Fortunately, unlike the front brain, the hippocampus can generate new brain cells. However, this is dependent upon a nutritious diet and a variety of physical and mental exercises. The amygdalae, which are also embedded in the temporal lobes, store fear-evoking memories. In depression the amygdalae are overactive, thus the individual can become abnormally fearful. In short, in depression the electronics of the brain are messed up, so that emotions dominate reason. The blood flow to the front brain is often reduced. The chemistry of the brain is deficient. Negative thinking erodes these neurotransmitters. Fortunately, healthy lifestyle habits can bolster these important neurotransmitters.
Depression and the Endocrine Consequences Metabolic Syndrome (Met S) refers to a group of disorders that revolve around insulin resistance. Together, in a deadly combination, they significantly increase one‘s risk of heart disease, stroke, and cancer. The main features of Met S include at least three of the following signs: elevated levels of insulin or glucose, high blood pressure, obesity, elevated triglycerides, low levels of HDL (the good cholesterol), increased risk toward blood clotting, and inflammation. Studies show that metabolic syndrome is independently associated with depressive symptoms in community-dwelling older women.(6) Older women with depression should be prompted to undergo screening for metabolic syndrome. One study showed that men who had Met S had higher rates of major depressive disorder than other men.(7) Childhood depression increases the risk for developing metabolic syndrome in adulthood.(8) The Whitehall Study II revealed that central obesity, high triglyceride levels, and low HDL cholesterol levels predicted future. depressive symptoms in middle-aged adults.(9) When compared to middle-age women who had minimal depressive symptoms, women who had clinically relevant depressive symptoms, had 24.5% more visceral fat.(10) Major depression also increases the risk for diabetes, and the converse is true – diabetes increases the risk for depression. Depressed people can produce deficient secretion of growth hormone at night. Growth hormone facilitates the entry of amino acids into the cells, so when there is a deficiency, there is less protein synthesis occurring in the brain cells, muscle cells, joint cells, and elsewhere in the body. The antibody production is compromised, as are growth and repair processes. Growth hormone also helps to burn fat in the mitochondria of the cells. Major depression can also cause the regulation of the adrenal glands to become dysfunctional so they produce and release extra cortisol. Unfortunately, excess of this hormone reduces protein synthesis, suppresses the immune system, and promotes extra fat production in the abdominal region. Daily, moderate exercise, adequate, good quality sleep, a regular schedule, and a plant-based diet can help to normalize these hormone imbalances. However, because so many hormones can contribute to depression if they are not balanced, it would be judicious for the depressed individual to have his thyroid hormone, thyroid stimulating hormone, calcitriol (vitamin D hormone), parathyroid hormone, insulin, cortisol, and sex hormone levels checked to rule out any endocrine contributions to depression. Where there are actual deficiencies, hormone replacement and lifestyle interventions need to be seriously addressed. No amount of lifestyle intervention is going to help the person who is deficient in thyroid hormone unless he takes thyroid medication, for example. On the other hand, no medication can correct for all the dysfunctions resulting from metabolic syndrome. Here is where healthy lifestyle practices excel. Depression and the Cardiovascular System Depressed patients are at a significantly higher risk for cardiac morbidity and mortality even in the absence of a diagnosis of major depression.(11) Growing evidence shows that depression is a risk factor for the development of coronary artery disease (CAD). However, the exact mechanisms underlying the interplay between depression and CAD remain to be elucidated. Depression adversely affects autonomic and hormonal homeostasis, resulting in an increased risk for arrhythmias, inflammation, increased platelet aggregation, and endothelial dysfunction. All of these pathological features lead to atherosclerosis, thrombosis, and cardiovascular events.(12),(13) Depression increases the risk of having a fatal stroke by 50% and increases the likelihood of developing high blood pressure between 50-200%.(14) For those who have had bypass surgery, depression is a more significant factor than smoking, obesity, hypertension, or high blood cholesterol for development of reoccurring heart disease that can contribute to blocked arteries.(15) Physical Contributors to Depression and Remedies Depression usually has several different causes, some of which require professional diagnosis. The physical causes for depression can include genetic disposition, hormonal imbalances, mini-strokes, allergies, alcohol, nicotine, and insufficient exercise and sleep. Long-term use of caffeine reduces the capacity of the brain cells to make serotonin (essential for a positive outlook) and norepinephrine (a natural anti-depressant). Caffeine reduces blood flow to the cerebrum (including the frontal lobe) while increasing the metabolism of brain cells and the demand for oxygen.(16) Studies show that caffeine magnifies the effects of stress hormones and interferes with the production of GABA, a brain chemical that helps us to be calm and focused under stress. Excess sugar and fat reduce brain-derived nerve growth factor (BDNF) that protects the brain cells and stimulates their development. Eating sugar on an empty stomach is especially hazardous to the brain cells. A candy bar or soft drink rapidly increases blood sugar, triggering the pancreas to release large amounts of insulin, which quickly lowers the blood glucose level. Since glucose is the only fuel for the brain cells, a rapid glucose decline (even sudden drops within what would be considered normal levels of blood sugar) impairs the ability of the front brain to function optimally. Vitamin B12 is essential for the brain‘s efficiency. Even a low-normal amount of this vitamin may result in a decline in mental functioning and psychiatric symptoms. Vegetarians should eat foods fortified with B12 or take B12 supplements. Most individuals, unless they are deficient, need only an average of three to five micrograms of vitamin B12 per day. Because it is stored in the liver, a dose of 50 micrograms twice a week is usually sufficient. Deficiency of thiamine, vitamin B6, or niacin can also result in mental depression. Low folic acid can set the stage so that free radical damage and mitochondrial dysfunction can eventually cause brain cells to die.(17) Low levels of vitamin D can also increase the risk for depression.(18), (19),(20) Vitamin D helps to protect the brain cells from oxidative stress and inflammation, common in depression. Major depression increases the production of free radicals in the brain and promotes cell death. It also makes the red blood cells more susceptible to oxidation. A modest vitamin-mineral supplementation could prove valuable especially for depressed individuals who have lost their appetite. There is usually no need, however, for mega-dosages.
Physical Suggestions for Overcoming Depression Depression can result in localized and systemic inflammation that can increase several pro-inflammatory agents in the body that enhance the risk for cardiovascular events and other chronic diseases. Studies show that major depression gives rise to certain inflammatory agents in the body.(21) A plant-based, high-fiber diet from whole grains,(22), (23), (24) legumes, nuts,(25), (26) carotenoids from orange fruits and vegetables, and dark green, leafy vegetables can help to reduce inflammatory markers.(27) Daily consumption of omega-3 fats also combats inflammation, helps to reduce the risk of depression, and lessens its symptoms. (Some sources are fish, flaxseed, soybeans, walnuts, or dark green, leafy vegetables. However, we do not recommend the frequent consumption of fish because of increased toxic metals and pesticide accumulation in their organs.)
Enjoy a variety of complex carbohydrates (fruits, vegetables, legumes, and whole grains). Carbohydrates improve the entry of tryptophan into the brain. This amino acid is essential for the production of serotonin, whereas a high protein diet can reduce the entry of tryptophan into the brain cells and consequently decreases serotonin‘s production.(28) A diet rich in slow-burning carbohydrates helps to reduce elevated levels of the stress hormone cortisol, which is commonly elevated in depression. As previously mentioned, excessive amounts of cortisol reduce the production of key proteins necessary for optimal brain efficiency and mental health. Sunlight and Exercise Regular aerobic exercise and exposure to sunlight bolster the production of serotonin. Sunlight converts cholesterol under the surface of the skin into vitamin D that is then absorbed by the capillaries. Studies show that both sunlight and vitamin D supplements can enhance the mood and quality of life in individuals experiencing depression and anxiety during the winter months.(29) Active vitamin D also helps to regulate the neurotransmitters in the brain and helps to attenuate pro-inflammatory changes in the hippocampus during aging.(30), (31), (32) Of course, exercise combined with a good diet is essential in overcoming depression. Physical exercise, especially when socially motivated, increases the brain‘s natural anti-depressant chemicals: serotonin, norepinephrine, and dopamine.(33) Studies also show that exercise may increase the efficiency of anti-depressant medications.
Spiritual Application: The Color of Hope Depression‘s etiology is usually multifactorial. Lifestyle habits need to be examined; possible physical causes also need to be considered and explored by a competent health professional. Many times in depression, it is not only what we eat (or don‘t eat), but it is what eats us—the worries, the false expectations, guilt, anger, the types of programs we watch on the media—that causes us to become depressed. If we are depressed or want to avoid it altogether, this is the time to take a closer look at our physical and mental diets. We will discuss this further in a future chapter. Feeling blue lately? Or perhaps you‘re ―playing the blue in your head? It is during these times that we need the Great Master Artist to mix the sunlight of His presence into the blueness of our moods. Then, we will find ourselves walking in green pastures beside still waters.
This article is general in nature and is not to be substituted for medical evaluation, counseling, and treatment by health professionals. In a future article, we will discuss how distorted thought patterns contribute to depression. To order a CD copy of Keys to Optimal Health contact lizjhall@healthevangelism.com.
References: (1). Hall, E.J., Want to bolster your immunity? The Journal of Health and Healing, 23(3). (2). Penninx, B.W., et al, Chronically depressed mood and cancer risk in older persons. J. Natl Cancer Inst, 90(24):1888-1893, 1998. (3). Stewart, J.C., et al, A prospective evaluation of the directionality of the depression-inflammation relationship. Brain Behav Immun, May 3, 2009. (4). Baldwin, B.E., Overcoming Depression. Lecture at Wildwood Lifestyle Center, and Hospital, 2002. (5). Ibid, Baldwin. (6). Laudisio, A., et al, Depressive symptoms and metabolic syndrome: selective association in older women. Geriatr Psychiatry Neuro, May 7, 2009. (7). Viinamäki, H., et al, Association of depressive symptoms and metabolic syndrome in men. Acta Psychiatr Scand, 120(1):23-9, 2009. (8). Pulkki-Raback, L., Depressive symptoms and the metabolic syndrome in childhood and adulthood; a prospective cohort. Health Psychol, 28(1):108-16, 2009. (9). Akbaraly, T.N., Association between metabolic syndrome and depressive symptoms in middle-aged adults: results from the Whitehall II study. Diabetes Care, 32(3):499-504, 2009, epub Dec 23, 2008. (10). Everson-Rose, S.A., et al, Depressive symptoms and increased visceral fat in middle-aged women. Psychosom Med, 71(4):410-6, 2009, epub Apr 27, 2009. (11). Lippi, G., et al, Mental depression and cardiovascular disease: a multifaceted, bidirectional association. Thromb Hemost, 35(3):325-36, 2009, epub May 18, 2009, review. (12). Von Känel, R., et al, Association between longitudinal changes in depressive symptoms and plasma fibrinogen levels in school teachers. Psychophysiology, 46(3):473-80, 2009. . 317
(13). Ibid, Lippi. (14). Nedley, N., Depression: the way out, Nedley Publishers, 2001, p. 19. (15). Ibid, Nedley, p. 16.16. Gupta, B.S. and Gupta, U., Caffeine and behavior: current views and research.( (17). Kronenberg. G., et al, Folic acid, neurodegenerative and neuropsychiatric disease. Curr Mol Med, 9(3):315-23, 2009, review. (18). Cherniack, E.P., et al, Some new food for thought: the role of vitamin D in the mental health of older adults. Curr Psychiatry Rep, 11(1):12-9, 2009, review. (19). Check your vitamin D intake to avoid multiple health consequences. Three 2008 studies link low vitamin D levels to depression, hip fractures, and increased risk of death. Health News, 14(11):9-10, 2008. (20). Berk, M., et al, Vitamin D deficiency may play a role in depression. .Med Hypotheses, 69(6):1316-9, 2007, epub May 11, 2007. (21). Steward, J.C., et al, A prospective evaluation of the directionality of the depression-inflammation relationship. Brain Behav Immun, May 3, 2009. (22). Jacobs Jr, D.R., et al, Whole-grain consumption is associated with a reduced risk of noncardiovascular, noncancer death attributed to inflammatory diseases in the Iowa Women's Health Study. Am J Clin Nutr, 85(6):1606-14, 2007. (23). Esposito, K., et al, Whole-grain intake cools down inflammation. Am J Clin Nutr, 83(6):1440-1, 2006. (24). Qi, L., et al, Whole-grain, bran, and cereal fiber intakes and markers of systemic inflammation in diabetic women. Diabetes Care, 29(2):207-11, 2006. (25). Ros, E., Nuts and novel biomarkers of cardiovascular disease. Am J Clin Nutr, 89(5):1649S-56S, 2009, epub Mar 25, 2009, review. (26). Salas-Salvado, J., The effect of nuts on inflammation. Asia Pac J Clin Nutr, 17 Suppl 1:333-6, 2008, review. (27). Holt, E.M., et al, Fruit and vegetable consumption and its relation to markers of inflammation and oxidative stress in adolescents. Am Diet Assoc, 109(3):414-21, 2009. (28). Ibid, Nedley, 66-67. (29). Murphy, P.K., et al, Vitamin D and mood disorders among women: an integrative review. J Midwifery Womens Health, 53(5):440-6, 2008, review. (30). Lansdowne, A.T. and Provost, S.C., Vitamin D3 enhances mood in healthy subjects during winter. Psychopharmacology (Berl), 135(4):319, 1998. (31). Cherniack, E.P., et al, Some new food for thought: the role of vitamin D in the mental health of older adults. Curr Psychiatry Rep, 11(1):12-9, 2009. (32). Pan, A., Association between depressive symptoms and 25-hydroxyvitamin D in middle-aged and elderly Chinese. J Affect Disord, Feb 25, 2009. (33). Baldwin, B.E., Overcoming Depression Lecture at Wildwood Lifestyle Center and Hospital, 2002
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factors present, which are necessary for brain development.(5) The levels of brain chemicals such as serotonin, a brain chemical necessary for positive outlook, and norepinephrine, a natural anti-depressant, can also decline. Certain structures found in the brain cells (i.e. dendrites and synapses) shrink, and nerve cells eventually die. If left untreated, depression will shrink the frontal lobes and once neurons in the frontal lobes die, short of a miracle of God, they can never be replaced.
