10 Secrets of Depression.
I get exasperated by 'standard' information about depression,
- this is the stuff I had to work out for myself.
I honestly can't understand why nobody was telling me this.
Okay, we know it feels bad and you have all these 'clinical' words to describe how miserable it feels.
We also understand there are things called 'antidepressants' that pharmaceutical companies have researched and told Doctors to push at us.
... but... what is really happening to our brain and what can we do about it?
The 10 secrets I believe it helps to understand to beat depression quickly, naturally and easily.
Fact One:- Depression can be the result of PHYSICAL changes to the brain, and it is reversible.
The part of the brain which determines mood can physically shrink
The Human Brain produces new brain cells as a natural and ongoing process, it is when this process is interrupted that depression happens - but it can be restarted!
There is a part of the brain called the "hippocampus" (because it is shaped like a Sea Horse) it has been found to be reduced in size in autopsies carried out on suicides who had depression.
Strangely enough, The Hippocampus has been shown to be increased in size in London Taxi Cab Drivers (who have to learn 8,000 streets), so it assumed that it therefore has something to do with learning.
The Hippocampus is where new brain cells (called "Neurons") are produced, kind of like 'seeds'. The thing that seems to have thrown Scientists was that these neurons are produced in the Hippocampus, then "migrate" to the parts of the brain where they are needed. This is why it was always thought we could not grow new brain cells. Nobody could find them before. (This is a very recent discovery that some medical practitioners - even specialists are simply not aware of.)
This process, called "Neurogenesis" can be halted, by lack of nutrition, or stress. (or worse, the two factors combined) not to mention trauma, etc.
(Some Doctors still don't believe that Adult Brain Neurogenesis is actually possible, especially if they graduated some time ago and are not up to date - the information is easily confirmed on the worldwide web and public domain resources today. I have had specialists argue this point with me - and lose!)
Neurogenesis can be re-initiated by antidepressants, but it takes time. I understand roughly 6 - 12 weeks, which is about the time one might recover naturally, given half a chance and the right dietary support and exercise. The body has an incredible innate ability to heal itself. (yes, even the brain)
Fact Two:- The Stress Centre of the Brain can GROW.
The part of the brain concerned with handling stress hormones is known as the "Amygdala" which governs production of the stress hormones like cortisol.
Apparently this part of the brain can increase in size.
Fact Three:- The hormone Serotonin (known as the "happy hormone") can regulate the balance of the Hippocampus and Amygdala.
It is Serotonin that is the main focus of modern antidepressants, which prevent the chemical being broken down in the body. (Serotonin Re-uptake Inhibitors- or SSRI's)
It has been proven that SSRI's can reinitiate halted neurogenesis, in somewhere between 6 weeks and 12 weeks.
Fact Four:- It is possible to assist the body in producing Serotonin, or take natural supplements.
I have seen figures which suggest that something like 80% of us are suffering from Serotonin starvation.
Many people in the developed world are living off foods that are nutritionally deficient, due to intensive farming, or food processing techniques.
We need certain nutrients, i.e. Vitamins and Minerals to support our body's natural ability to produce serotonin.
These are;
Fact Five:- Niacin can relieve depression
Some people (roughly 30%) may feel relief from depression symptoms in as little as 10 minutes after taking Niacin (Vitamin b3)
If the body is short of Niacin, it will produce it at the expense of creating Serotonin.
Fact Six:- Food and Mood
Apparently there is even a technique of dieting which can help with Serotonin levels, you see, we normally eat carbohydrates (pasta/bread/rice) with our meals, but these break down into sugars, thus causing an insulin reaction which should regulate the pathways to get proteins into our body. The "Trick" is actually to eat Carbs like 20 minutes before the protein, which, apparently has been proven to open the channels to direct proteins into the body cells leaving tryptophan to get into the brain. It is kind of counter-intuitive, like eating the bun 20 minutes before the burger, or the Pie crust before the meat, but apparently has a dramatic effect on feeling "full" after having eaten, which is, as I understand it due to serotonin levels.
Fact Seven:- Improve Sleep
The body uses Serotonin to make Melatonin, which governs sleep. Therefore, addressing Serotonin levels can often bring the side benefit of getting a decent night's rest and sleep for a welcome change.
Fact Eight:- Avoid Stimulants
Stimulants like caffeine and nicotine can exacerbate the stress hormones, it is best to avoid stimulants to aid in recovery from depression.
Fact Nine:- Alcohol makes depression worse.
Alcohol is implicated in and may even cause Depression, for many reasons, including diverting resources from the liver to detoxifying the body from the effects of alcohol and also using up valuable vitamins and nutrients the body needs to sustain mental health. Many people find that if they stop drinking they stop being depressed, simple as that.
Fact Ten:- Exercise helps with depression.
Exercise has been proven to help increase neurogenesis, and assist with absorption of magnesium. Even if you don't feel like exercise, get out and take a brisk walk, you might even feel better for it surprisingly soon. The recommendation is 60 minutes of aerobic exercise, or at least 180 minutes a week. Put on some music and have a dance in the privacy of your own home, you might feel a lot better.
Summary:-
Do you now see the pattern?
If you grow short of nutrients, when you are hit by stress your brain can physically change. You are then short of "happy hormone" and also getting too many stress hormones, not sleeping and possibly just burned out from exhaustion. It is a physical condition that can be reversed through nutrition and exercise (primarily). Medication and Counselling can also be extremely helpful. Don't suffer this alone - get help! Depression is temporary in the majority of cases.
Don't take the permanent solution to a temporary problem and take your own life - you can get through this, things can get better.
Important note, none of this information constitutes medical advice, all interventions for depression should be undertaken with appropriate medical advice likewise supplements and medicines should only be taken in consultation with your doctor.
- this is the stuff I had to work out for myself.
I honestly can't understand why nobody was telling me this.
Okay, we know it feels bad and you have all these 'clinical' words to describe how miserable it feels.
We also understand there are things called 'antidepressants' that pharmaceutical companies have researched and told Doctors to push at us.
... but... what is really happening to our brain and what can we do about it?
The 10 secrets I believe it helps to understand to beat depression quickly, naturally and easily.
Fact One:- Depression can be the result of PHYSICAL changes to the brain, and it is reversible.
The part of the brain which determines mood can physically shrink
The Human Brain produces new brain cells as a natural and ongoing process, it is when this process is interrupted that depression happens - but it can be restarted!
There is a part of the brain called the "hippocampus" (because it is shaped like a Sea Horse) it has been found to be reduced in size in autopsies carried out on suicides who had depression.
Strangely enough, The Hippocampus has been shown to be increased in size in London Taxi Cab Drivers (who have to learn 8,000 streets), so it assumed that it therefore has something to do with learning.
The Hippocampus is where new brain cells (called "Neurons") are produced, kind of like 'seeds'. The thing that seems to have thrown Scientists was that these neurons are produced in the Hippocampus, then "migrate" to the parts of the brain where they are needed. This is why it was always thought we could not grow new brain cells. Nobody could find them before. (This is a very recent discovery that some medical practitioners - even specialists are simply not aware of.)
This process, called "Neurogenesis" can be halted, by lack of nutrition, or stress. (or worse, the two factors combined) not to mention trauma, etc.
(Some Doctors still don't believe that Adult Brain Neurogenesis is actually possible, especially if they graduated some time ago and are not up to date - the information is easily confirmed on the worldwide web and public domain resources today. I have had specialists argue this point with me - and lose!)
Neurogenesis can be re-initiated by antidepressants, but it takes time. I understand roughly 6 - 12 weeks, which is about the time one might recover naturally, given half a chance and the right dietary support and exercise. The body has an incredible innate ability to heal itself. (yes, even the brain)
Fact Two:- The Stress Centre of the Brain can GROW.
The part of the brain concerned with handling stress hormones is known as the "Amygdala" which governs production of the stress hormones like cortisol.
Apparently this part of the brain can increase in size.
Fact Three:- The hormone Serotonin (known as the "happy hormone") can regulate the balance of the Hippocampus and Amygdala.
It is Serotonin that is the main focus of modern antidepressants, which prevent the chemical being broken down in the body. (Serotonin Re-uptake Inhibitors- or SSRI's)
It has been proven that SSRI's can reinitiate halted neurogenesis, in somewhere between 6 weeks and 12 weeks.
Fact Four:- It is possible to assist the body in producing Serotonin, or take natural supplements.
I have seen figures which suggest that something like 80% of us are suffering from Serotonin starvation.
Many people in the developed world are living off foods that are nutritionally deficient, due to intensive farming, or food processing techniques.
We need certain nutrients, i.e. Vitamins and Minerals to support our body's natural ability to produce serotonin.
These are;
- Magnesium (From Green Vegetables) which has been proven to be something like 50% deficient in about 70% of the population and is needed to help absorb vitamins. It is in every cell of the body, and responsible for over 300 bodily processes. It is a crucial element we need. Lack of Mg can cause over 60 known diseases, including depression, migraine, ADHD, it is even implicated in Alcoholism.
- Iron (From offal, and red meats, and other sources.)
- Zinc (From Seafish and other sources)
- Selenium (has been proven to be deficient in some soils, therefore depleted in foods like bread)
- Vitamin C (from fruit, esp Citrus)
- Vitamin B3 (from yeast extract etc)
Fact Five:- Niacin can relieve depression
Some people (roughly 30%) may feel relief from depression symptoms in as little as 10 minutes after taking Niacin (Vitamin b3)
If the body is short of Niacin, it will produce it at the expense of creating Serotonin.
Fact Six:- Food and Mood
Apparently there is even a technique of dieting which can help with Serotonin levels, you see, we normally eat carbohydrates (pasta/bread/rice) with our meals, but these break down into sugars, thus causing an insulin reaction which should regulate the pathways to get proteins into our body. The "Trick" is actually to eat Carbs like 20 minutes before the protein, which, apparently has been proven to open the channels to direct proteins into the body cells leaving tryptophan to get into the brain. It is kind of counter-intuitive, like eating the bun 20 minutes before the burger, or the Pie crust before the meat, but apparently has a dramatic effect on feeling "full" after having eaten, which is, as I understand it due to serotonin levels.
Fact Seven:- Improve Sleep
The body uses Serotonin to make Melatonin, which governs sleep. Therefore, addressing Serotonin levels can often bring the side benefit of getting a decent night's rest and sleep for a welcome change.
Fact Eight:- Avoid Stimulants
Stimulants like caffeine and nicotine can exacerbate the stress hormones, it is best to avoid stimulants to aid in recovery from depression.
Fact Nine:- Alcohol makes depression worse.
Alcohol is implicated in and may even cause Depression, for many reasons, including diverting resources from the liver to detoxifying the body from the effects of alcohol and also using up valuable vitamins and nutrients the body needs to sustain mental health. Many people find that if they stop drinking they stop being depressed, simple as that.
Fact Ten:- Exercise helps with depression.
Exercise has been proven to help increase neurogenesis, and assist with absorption of magnesium. Even if you don't feel like exercise, get out and take a brisk walk, you might even feel better for it surprisingly soon. The recommendation is 60 minutes of aerobic exercise, or at least 180 minutes a week. Put on some music and have a dance in the privacy of your own home, you might feel a lot better.
Summary:-
Do you now see the pattern?
If you grow short of nutrients, when you are hit by stress your brain can physically change. You are then short of "happy hormone" and also getting too many stress hormones, not sleeping and possibly just burned out from exhaustion. It is a physical condition that can be reversed through nutrition and exercise (primarily). Medication and Counselling can also be extremely helpful. Don't suffer this alone - get help! Depression is temporary in the majority of cases.
Don't take the permanent solution to a temporary problem and take your own life - you can get through this, things can get better.
Important note, none of this information constitutes medical advice, all interventions for depression should be undertaken with appropriate medical advice likewise supplements and medicines should only be taken in consultation with your doctor.