If you struggle with feeling hopeless, sad, crying at the drop of a hat, or otherwise mentally fragile, you’re not alone. More than 100 million Americans – that’s literally one in three – struggle through life with a depression. Rather than determine what actually creates that depression, many doctors immediately reach for their prescription pad. Conventional medicine fails to address what causes those feelings and why they differ from one person to the next. Ultimately, drugs like antidepressants don’t cure the disease; they just mask the symptoms.[sound familiar?]
Emerging research reveals a gut-brain connection. This underscores this idea: Your depression is not in your head. It is in your body.
The Functional Medicine approach to depression is pretty simple. You remove things that cause imbalances in core systems and provide your body with the things it needs to heal (like good food, vitamins, minerals, omega-3 fats, and hormones, when necessary). With this approach, your body will repair and heal very quickly.
When you struggle with depression, here are some questions to ask yourself and then work with a Functional Medicine practitioner to solve:
Do you have low thyroid function?
Ask your doctor to check for the following blood tests: TSH, free T3, free T4, and thyroid antibodies.
Do you have a vitamin D deficiency?
This is especially likely if you’re depressed during winter.
Do you have a deficiency of omega-3 fats?
It’s likely, considering 99 percent of Americans do.
Do you have food allergies?
Food allergies create a metabolic disorder that can lead to a whole host of “mental” symptoms, including depression.
Gluten and dairy are major culprits. In fact, partially digested dairy and wheat particles (called caseomorphins and gliadomorphins) are found in the urine of severely depressed patients (as well as children with autism and ADHD). These proteins change brain function and can lead to depression.
Do you have inflammation?
The Standard American Diet contains a host of inflammation-causing foods. To treat depression, we must learn how to get rid of the causes of inflammation and restore the normal immune balance through our food and nutrients, as well as our exercise, sleep, and stress management habits.
Are bugs in your gut affecting your brain or immune system?
Work with your Functional Medicine practitioner to determine and eliminate gut issues including leaky gut, irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO), Candida, and other gut issues.
Do you have hormonal imbalances?
Out-of-balance hormones like insulin and cortisol can detrimentally impact depression. A real, whole, unprocessed foods diet combined with lifestyle factors like stress control can help balance hormones.
6 Strategies to Eliminate Depression
Eat whole, real food. Feed your brain and body with a nutrient-dense, whole, fresh, plant-based diet that includes plenty of protein and healthy fats. Your brain is about 60 percent fat, so it makes sense eating plenty of healthy fats (and including anti-inflammatory omega-3 fatty acids) and protein can help heal your brain.
Cut out sugar. If you’ve ever eaten something sugary, “crashed” a little later, and felt absolutely miserable, you know how sugar can contribute to depression. Studies confirm sugar consumption can contribute to depression.
Exercise regularly. Studies show exercise is as good as, and even better than anti-depressants.
Get enough sleep. Terrible sleep will only contribute to and exacerbate depression, so you want to aim for eight hours’ solid, uninterrupted sleep every night.
Control stress levels. Constantly feeling stressed out becomes a surefire way to become depressed or stoke the fires of depression. Find what calms you and practice it regularly, whether that includes deep breathing, reading a book, or just walking your dog.
Take the right nutrients. Many nutrients can alleviate depression and support optimal brain health, including omega-3 fatty acids and 5-HTP. I can help you customize a nutrient program that works for you.
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