Low levels of serotonin in the brain are associated with depression. Along with seeing me on a regular basis, I recommend you consider making simple changes in your daily activities that are known to improve mood.
Low cost or free
Purchase the book. Feeling Good Handbook by David Burns. MD (1990). Read it chapter by chapter carefully and do the homework as recommended. Cognitive therapy is well researched and works for many people.
Take a walk outdoors 30-60 minutes daily. This serves the dual purpose of getting exercise which increases serotonin levels in the brain, and provides sunlight to be absorbed by the eyes. Studies have shown that even moderate exposure to sunlight helps to raise mood.
Modify your eating habits to include lots of fresh fruits, fresh vegetables and whole grains. Avoid fast foods, anything deep fried, and high fat foods. Minimize sugar intake (one cola has 10 teaspoons of sugar) and avoid diet drinks that use aspartame as a sweetener. It stands to reason that your body must receive quality building blocks to repair itself.
Take over the counter melatonin supplements. You will find these typically in 2.5mg dosages in drug stores and health food stores. Melatonin helps to improve sleep and helps to increase serotonin levels.
Do not drink alcohol. If you do, drink as a social event and only in moderation. Alcohol is a depressant to the central nervous system which only aggravates and prolongs your depression.
Reduce your caffeine intake to no more than 100mg daily (one cup coffee) and eliminate or reduce drug usage such as marijuana.
If you are physically fit enough and have no medical contraindications you can speed up your recovery by daily strenuous exercise (jogging & lifting weights). Exercising to physical exhaustion is needed to produce the most rapid results. At minimum you'll have to do at least 30 minutes of some vigorous aerobic activity at least five times a week, and be prepared to wait several weeks before you see any benefit. Just don't injure yourself.
Sit on the beach daily for at least 30 minutes. The high concentrations of negative ions will gradually increase serotonin levels, peaking after 3 weeks. Or you could purchase a small negative ion generator and sit three feet in front of it for 30 minutes daily for three weeks.
Take 2000mcg Vitamin B12 sublingually (under your tongue) plus 500mg tyrosine 1/2 hour before breakfast for 4 weeks. For some people this simple combination alleviates depression.
Take D-L Phenylalinine (DLPA): This is an essential amino acid that has been shown to reduce depression and pain. Take 500-l000mg daily and supplement with at least 500mg Vitamin C.
Buy a Digital Thermometer from Longs Drugs or equivalent. It costs about $6.50. Take your basal temperature and pulse twice daily, once before you get out of bed in the morning and again in the afternoon 1-2 hours after lunch. Subclinical hypothyroidism is often overlooked and thyroid supplementation (natural or prescribed), if needed, can make a dramatic difference in your speed of progress. You can read more on this at http://www.nutri-meds.com/bookstore/thyroid_books.htm
More expensive but highly recommended
Take All One Powdered Multiple Vitamins & Mineral Dietary Supplement daily (rice base). Manufactured here in Santa Barbara by Nutritech , this product contains a composite of 50+ vitamins, amino acids, and minerals in the proper ratio. You will need to take them for 6 weeks to see the maximal benefit. It’s available at Lazy Acres and costs about $30 for a month supply Its often on sale for $22.
Order OmegaBrite Gel Caps from http://www.omegabrite.com ($25). Take 3-8 capsules of the omega-3 fatty acid (EPA plus DHA) daily. This promotes a healthy nervous system. Phone orders: (800) 383-2030 While you are waiting to receive the order, immediately buy Omega 3 capsules ($8 for NOW brand) and take 1-2 with each meal.
Take one of the following three supplements, in order of preference
1) SAM-e (S-adenosyl-methionine): This is widely used in Europe to treat depression and arthritis. Studies suggest that 70 percent of depressed patients respond to it. Don't take it if you have bipolar disorder. 400 mg a day is an average dose, but some need more. Take before meals on an empty stomach. Make sure you are add l000mcg Vitamin B12 and 800 mcg Folic Acid to maximize results
2) St. John's Wort (Hypericum perforatum): This is an herb that is widely used in Germany for the treatment of mild to moderate depression, as well as associated disturbed sleep cycles. Take 300 mg, three times a day, of a standardized extract of 0.125 percent of hypericum for at least 6 weeks to see results.
3) 5-HTP : This substance converts to serotonin. One study showed it was equal to Prozac in alleviating depression.
Check your cholesterol levels. While high readings increase your risk of heart disease, too low levels are associated with depression. If your level is below 160, strive to increase it back to within normal range.
If you are still as depressed after six weeks, then consider taking prescription anti-depressant medications. Prozac, Paxil, Zoloft, and Luvox are examples of the newer medications that are very effective with few (although some) side effects. |
