How to overcome depression with a holistic approach
Are exercise
and diet natural antidepressants? It's a lovely idea, and some studies
have found that regular exercise may be just as effective to treat mild
to moderate depression as drugs. But an analysis of 14 studies in the
British Medical Journal found that much of the research was flawed, and
concluded that exercise should not replace standard depression treatment
- especially in severe illness.
But the report
also stressed the benefit of exercise to overcome depression. This is not
as contradictory as it may sound. Exercise does have other health
benefits and these may have a knock-on effect on mood. A sedentary
lifestyle increases the risk of depression, while depression increases
the risk of a sedentary lifestyle. In turn, being a "couch potato" can
increase the risk of heart disease, which can increases the risk of
depression.
Thus exercise may add an additional dimension to standard treatment. The
UK Department of Health recommends at least 30 minutes of physical
activity for adults on five or more days a week. This should be of at
least a moderate intensity - similar to brisk walking - and can be taken
in 10-15 minute bouts throughout the day.
There is a widespread assumption that diet affects mood. Undoubtedly it
does in that sensible eating helps create or maintain good health,
without which people are more likely to suffer mood disorders. Certain
dietary deficiencies - of the 'B' vitamins, for example, have been linked
with depression, and so have both low-fat diets (below 25% fat intake)
and diets containing high quantities of saturated fats (generally, those
that are hard at room temperature, such as butter and other animal fats).
Alcohol, sugar and caffeine may give a short-term lift, but tend in the
long-term to make depression and anxiety worse rather than better.
High carbohydrate diets are sometimes recommended for people with
depression, on the speculative basis that carbohydrates act on the brain
in a similar way to serotonin. However, the evidence for specific
"antidepressant foods" is scant. To date only one type of nutrient -
omega-3 fatty acids which are found mainly in oily fish, and some nuts
and seeds - has been consistently reported to help combat low mood.
Holistic approaches to treating mental disorders are starting to attract
scientific study and in time, perhaps, a proven "antidepressant
lifestyle" may emerge. For the moment, though, the most that can be said
with certainty is that the chances of a full recovery from depression are
enhanced if the person can maintain a generally healthy regime.
Eating an
adequate and balanced diet: This means including all the major food
groups: complex carbohydrates (staples such as rice, cereals, bread,
pasta), protein (from meat, fish, nuts, poultry), fats (mainly
unsaturated oils) and plenty of fresh fruit and vegetables (five or more
portions a day). Go easy on alcohol and caffeine, and avoid "junk food"
high in sugar and saturated fat.
Sleeping
sufficiently: But not too much. Most people do best on 7-8 hours
sleep nightly. Bizarre as it may seem, a single short bout of sleep
deprivation (3 hours or less sleep within a 24-hour period) can sometimes
produce an astonishing lift of mood for a short period thereafter, and is
worth trying if you know you have a couple of days when you know you will
not have to drive, or operate machinery, or do anything else that
requires sustained concentration. It is not a long-term solution,
however, and you should not attempt to deprive yourself of sleep for more
than two nights in a row.
Exercise:
If the prospect of half an hour's daily exercise seems daunting, begin
with just a few minutes and slowly increase the amount you do each day.
Make sure you exert yourself enough to increase your heart rate at least
slightly above normal, and try to do it in the fresh air and, ideally, in
varying surroundings.
Relaxation:
Regular meditation, yoga, aromatherapy and massage help to promote a
feeling of wellbeing and can be helpful for depression, especially if it
is associated with agitation and anxiety.
