Natural Ways to Alleviate Symptoms of Depression
*** This information is intended for education only. All supplements examined in this document should be taken at your own risk ***
As the days get shorter and we are naturally exposed to less nourishing sun we will inevitably experience physical and emotional changes in tandem. These shorter days can spur up symptoms that many experience as depression. I typically view depression as a set of symptoms the individual has experienced for a prolonged period with a perceived inability to shake them. Typical symptoms include low mood, negative thoughts, lack of motivation, loss of enjoyment in previously enjoyable activities, and feeling like you could cry at any moment all the time. There are others of course but those are the ones that are top of mind.
I’m a big proponent of taking control of my health and well-being wherever possible. I see myself as the architect of my life and intentionally aspire, set goals, and create the reality I want to live to the extent I am presently capable of doing. That’s where the Serenity Prayer comes in handy in its simplest form,
God grant me the serenity
To accept the things I cannot change;
courage to change the things I can;
And wisdom to know the difference.
Sometimes people just need to be reminded that they have both the power and responsibility to take charge of their lives. Sometimes there’s a history of bad stuff that’s happened. Bad experiences, bad choices, bad outcomes. EMDR, Tapping, self-compassion, self-love, and fierce determination are my go-toos in these cases. Sometimes the body isn’t getting what it needs nutritionally to sustain a positive mood and cheery outlook. Sometimes we are consuming too many ‘bad mood foods/substances’ to escape the dark clouds with therapy alone.
I am a collector of information. I love learning new things, I especially love learning things that challenge my previously held views and push me to expand my perspectives. Learning that there are many, many, many ways we can address symptoms of chronic low mood and depression is liberating. Behaviorally I have known for a long time that eating nutritious food, consuming positive/informative/curiosity-provoking entertainment, good company and regular exercise are keyways for staying on the sunny side of the road. Unfortunately, we live in a world where everyone is run ragged and those struggling with depression often don’t have the will or energy to exercise and cook meals with whole foods rather than pre-prepackaged convenience. So, when the doctor, a potentially trusted well meaning expert, offers you a pill with some assurance that it will help you out of this rut, it seems like a good option or maybe the only option and if you are suicidal it can feel like a lifeline. I was thrilled to learn from various resources that there are natural ways to treat these depression symptoms that can also start with a pill/capsule/power but don’t come with the same scary warnings of brain zaps and withdrawal symptoms (or the chance of worsening symptoms like a desire to die).
Let’s define some commonly heard terms when discussing the chemical processes that occur in the brain, gut, and body that are associated with our mood, energy, and emotions.
Neurotransmitters: Chemicals produced within the body that promote communication between neurons throughout the entire body.
Endorphins: Aka feel-good chemicals. Endorphins are neurotransmitters (peptides) that are released in the body when engaging in enjoyable/beneficial activities such as eating, exercise, and intimacy. Endorphins are released by the pituitary gland and hypothalamus in the brain and are associated with the alleviation of pain, improving mood, lowering stress and increasing one’s overall sense of wellbeing. Four examples are serotonin, catecholamines, GABA, and endorphin.
These are clearly very important physiological components that have a direct impact on our lived experience.
Protein: WebMD states that there are 10 thousand types of proteins found throughout the body responsible for giving tissue and organs their shape and providing the energy for them to function properly. Proteins play a key role in building and repairing body tissue. They maintain the body’s pH and fluid balance, transport and store nutrients, and keep the immune system strong.
Amino Acids: Amino acids are molecules that form and make up the components of proteins. Proteins are digested and broken back down into amino acids that are more readily absorbable. These amino acids then help produce proteins throughout the body to support a healthy body. In the book, The Mood Cure by Julia Ross she writes, there are 22 different kinds of amino acids found in high-protein foods such as chicken, fish, beef, eggs and cheese and each amino has its own name and specific purpose. In an article written by the Cleveland Clinic, they state that amino acids are like letters of the alphabet that when combined in different ways spell different words.
Ross (2002) provides a table with guidelines to help identify which neurotransmitters you might be low on.
Sufficient serotonin equates to feeling positive, confident, flexible, and easygoing. Low serotonin leads to the tendency to be negative, obsessive, worried, irritable, and sleepless.
Being high in catecholamine translates to feeling energized, upbeat, and alert. On the contrary, low catecholamine can cause one to feel like they have sunk into a flat, lethargic hole.
When GABA is high it feels like being relaxed and stress-free but if you are low in GABA, you might feel wired, stressed, and overwhelmed.
Lastly, if you are high in endorphins, you will feel filled with pleasant feelings of comfort, pleasure and euphoria. If you are near the end of your endorphins, you may find yourself crying during commercials and overly sensitive to hurt (As a 39-year-old woman I wonder if my endorphins dip once a month every month on a 28-day cycle since I was 14 lol. Anyone else?).
It is well known that serotonin is an important molecule providing defence against depression and anxiety in addition to other psychological and physical symptoms. Ross (2002) explains that low serotonin can produce the reverse of every warm, happy feeling that adequate serotonin would allow. So how do we get serotonin? We consume high-protein foods that contain tryptophan such as turkey, beef, pork, dairy products, chicken and eggs. Tryptophan is converted into 5-HTP which is then converted to serotonin. 90% of the serotonin found in the body is created in the gut (Dopamine and GABA are also created in the gut at significant levels).
There has been a gradual reduction in nutrients found in the food we eat today versus 50 years ago, so getting adequate tryptophane from food is challenging. To supplement, you can find tryptophane where you buy your quality nutritional supplements. You can also find 5-HTP which quickly converts to serotonin in a matter of minutes. St John ’s-Wort is also recommended for those who don’t experience improvement with tryptophane or 5-HTP. Ross suggests positive effects can be experienced in fifteen minutes of a 50 mg capsule. If after an hour you don’t feel much effect, you can take another 50mgs. According to Ross, this dose can be taken mid-afternoon and before bed.
Another amino acid Ross recommends is tyrosine. Tyrosine is a natural antidepressant as it is one of the basic ingredients needed by the adrenal glands to produce a stress response. When our adrenals become depleted from chronic stress, the felt experience is an inability to cope. Additionally, tyrosine is the raw material used by the thyroid gland to make the metabolic regulators homes T3 and T4. Ross describes treating patients who appear flat, tired, and easily distracted. Tyrosine can be found and consumed in the same high-protein foods as tryptophane. Similarly, the positive effects of taking tyrosine as a supplement can be experienced within minutes as it is highly absorbable reaching the brain in minutes. Ross recommends taking one 500 mg capsule of tyrosine first thing in the morning, prior to any coffee or tea. If you don’t experience any positive effects after 30 minutes, Ross recommends taking a second 500 mg capsule. This supplement should be taken in the morning and afternoon being mindful of its stimulating effects and not taking it too late in the day where it might interfere with healthy sleep.
Next, let’s talk about stress and its most important players. Our adrenals are said to produce anywhere from thirty to sixty different hormones. Involved with the stress response are the well-known hormones adrenaline and cortisol. The adrenaline surge alerts us to immediate danger, think sabre tooth tiger, and provides us with the necessary chemicals to fight or run away quickly (flooding the blood with sugar for energy, essentially). Cortisol is released following adrenaline which helps calm the short-lived effect of adrenaline and instead offers us strength and stamina for the perceived long-haul. Kelly McGonigal once described how oxytocin is released in addition to cortisol and repairs the damage inflicted on the heart by this powerful hormone. Ross describes cortisol as our ‘can-do’ or ‘bring it on’ hormone. In addition to its role in the stress response, cortisol is also involved in our metabolism, suppressing inflammation, regulating blood pressure and blood sugar, and regulating the sleep-wake cycle.
One more interesting fact about our stress response is the composition of our tears and how they interact with our nervous system. Our tears are more than just saline and there is more than one type of tear, AND they each have different chemical concentrations. Emotional tears contain adrenocorticotropic hormone (ACTH), prolactin and leuenkephalin, an amino acid neuropeptide. These chemicals act as mood stabilizers and the release of ACTH via our tears literally washes away the hormone that sets off the stress response to begin with. How cool is that??! Let’s all let out a big sigh and enjoy the calm we feel after a good cry.
So that brings us to GABA aka gamma-aminobutyric acid. GABA is known as a natural stress buster, our bodies' personal Valium acting both as an amino acid and a mood enhancer. Ross states that GABA taken under the tongue (sublingually) turns off stress reactions and it can also help prevent the cascade of stress if taken before an anticipated situation (think Ativan without the side effects, need for prescription and addictive characteristics). Other amino acids that produce similar relaxing effects include taurine and glycine. These three amino can also be found in combination formulas.
If you find yourself feeling overly sensitive (after speaking with your trusted therapist to make sure it’s not vulnerable emotions in general that make you uncomfortable) two forms of the amino acid phenylalanine are recommended to formulate DLPA. L-phenylalanine is said to amplify pleasure sensations by stimulating the brains neurotransmitters, forming phenylethylamine, an energizing brain chemical suspected to be most responsible for feeling euphoric. D-phenylalanine (DPA) is a potent endorphin booster. DPA is known to safely and effectively neutralize the enzymes in the brain that naturally destroy endorphins. DPA and LPA (DLPA) can also reduce the experience of chronic pain such as that experienced with arthritis. Ross describes the experience of an ER nurse who was taking DLPA to reduce their emotional sensitivity but found the combination formula to stimulating. In this case, DPA alone is best suited.
Ross summarizes, stating there are 22 amino acids in high protein foods but 9 are essential to our vital functioning. They are histadine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. These nine aminos can be found in combination formulas and may be the key to restoring one’s sense of peace and calm, joy and satisfaction. As always, exercise caution before taking any supplements. Do your research and be mindful and aware of contraindications with any medications or diagnoses you might have. This information is intended for educational purposes only. While I take no responsibility for your actions, I do invite questions and conversation!
Book Referrence: The Mood Cure by Julia Ross (2002).
Mandy Fudge. MA. RCC
Island Elements Counselling
Mandymichelle85@hotmail.com