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One Canadian statistic states that 1 in 4 people, up to 25% of the population, suffer from some form of mental illness.
Unfortunately, the number of people experiencing mood swings and excessive stress is constantly increasing. And one of the main causes is not some pathological condition of the body, but a lack of knowledge and skills to address this problem.
How conventional medicine treats this problem
Conventional doctors usually prescribe antidepressants and other drugs that cause many additional side effects.
On the other hand, natural or alternative practitioners approach this from a completely different perspective — through the connection of body and mind.
Scientists have long discovered the link between our digestive system, mental state and immunity.
They even created an entire field of science called “psychoneuroimmunology”, which relates to depression as a consequence of inflammation in the brain and body.
The common model of healthcare treats a person’s mental state in isolation, without regard to the rest of the body. It considers depression merely a chemical imbalance in the brain.
Depression is then corrected with antidepressants that balance the presumed lack of “happy” chemicals in the brain such as serotonin or dopamine.
The so-called “low-serotonin” theory of depression is the basis of most conventional therapies that prescribe drugs to induce changes in neurotransmitter levels.
It has been shown that antidepressants such as selective serotonin and norepinephrine reuptake inhibitors (SSRIs and SNRIs) achieve better effects than placebo (approximately in 40–60% of cases).
If a patient begins taking SSRIs or SNRIs, neurotransmitter levels in the brain do not rise immediately. It usually takes 2–4 weeks before observable mood changes appear.
Studies questioning the serotonin theory
The journal Neuroscience and Behavioral Reviews recently published a study that questions the changed “low-serotonin” theory of depression.
This study claims that the patient’s improvement during SSRI treatment may not be caused by the positive effects of the drugs, but that it is a result of the body’s activity, which overcame the effects of the drugs on its own.
In other words, healing occurs not because of the drugs, but in spite of them.
This could also explain why patients feel worse during the first weeks of antidepressant treatment. The authors additionally claim that these drugs can even worsen patients’ condition in the short term.
Since the digestive and immune systems are related to mood and overall body functioning, it is essential to find a way to help digestion, reduce stress, kickstart the brain and suppress inflammation.
The first step in treating mental disorders is to realize that these disorders are not a sign of a person’s lack of willpower. It is also important to recognize that almost always in these cases professional help should be sought.
In the following section we present 7 effective natural ways to treat depression and restore mental health:
1. Preparations for body and mind
This approach uses the body’s natural energetic healing abilities to heal itself. It integrates emotions, thoughts and physical sensations.
Its main methods are meditation, acupuncture and visualization.
Although some experts consider these methods pseudoscientific, studies show that they do indeed bring positive results for patients.
According to a six-week study published in the Journal of Alternative and Complementary Medicine, acupuncture was as effective in reducing depression as medicinal treatment.
2. Gut treatment
Scientists refer to the digestive system as the “second brain” because it contains the so-called enteric nervous system. It is a collection of millions of nerve cells that control digestive functions and communicate directly with the brain.
For this reason, irritation of the digestive system through excessive proliferation of pathogenic bacteria, intestinal inflammation and various other mechanisms can cause significant mood changes.
This connection is very important, because 30 to 40% of the population suffer from digestive problems such as constipation, irritable bowel syndrome, bloating, diarrhea, Crohn’s disease or ulcerative colitis.
In addition, studies show that some probiotics produce neurotransmitters and thereby improve mood and mental health.
Naturopathic medicine has long pointed to the gut-brain connection. It claims that conditions like irritable bowel syndrome, among others, are exacerbated by stress, depression and anxiety.
Proper gut function ensures regulation of the nervous system. A healthy digestive system also ensures proper absorption of amino acids and micronutrients that are necessary for neurotransmitter synthesis.
3. Fish oil
Findings from a meta-analysis conducted in 2014 suggest that fish oils help in treating mood disorders, including major depressive disorders.
The omega-3 fatty acids DHA and EPA are essential for brain function and their proper ratio is important. Moreover, fish oil has strong anti-inflammatory properties.
Several studies have shown that depression may correlate with low levels of these substances in the body and trigger inflammation in the brain.
4. Adrenal support
Evolutionary biology considers depression a necessary adaptation to stress. In the past this mechanism supported our survival ability and the ability to pass on genes.
Alternatively, areas of medicine have a term for a set of symptoms caused by long-term chronic stress, called “adrenal stress”.
This condition is characterized by insomnia, food cravings, a high level of prolonged mental, emotional or physical stress and frequent fatigue.
Depressive symptoms may also occur, such as apathy, low mood and a lack of enjoyment in activities that previously brought pleasure. The opposite of food cravings is also possible — loss of appetite — as well as weight changes, sleep problems and fluctuations in energy levels.
Regardless of the cause of depression, significant stress often occurs that worsens its manifestations.
If you want to get rid of a low mood and support your mental health, you should do the following:
- choose some interesting stress control techniques (meditation, yoga, etc.)
- establish healthy eating habits
- start taking herbs that support the adrenals (licorice root, Ashwagandha, Siberian ginseng, rhodiola rosea, maca root)
5. Appropriate nutrients and adequate nutrition
Although SSRIs keep serotonin levels in the brain at a higher level, they also deplete the vitamins and minerals needed to produce it.
Therefore you should ensure that your body receives the necessary amounts of protein, zinc, magnesium and vitamins B6, B9 (folic acid) and B12.
Magnesium is especially essential for the production of hormones and neurotransmitters. Its deficiency can cause various symptoms — from low mood, through muscle pain to insomnia and fatigue.
6. Practicing mindfulness
A growing number of studies suggest that Buddhist practices of meditation and mindfulness are useful in preventing depression, mood disorders, coping with stress and preventing relapse of major depressive disorders.
The journal JAMA published a study in which it was found that cognitive therapy based on mindfulness training (MBCT), which is a form of meditation, provides the same effects as medicinal treatment for mild to moderate depression.
Mindfulness involves noticing internal feelings, thoughts and physical sensations in a non-confrontational way. It improves mood by helping people cope with emotional states in a positive manner.
Jon Kabat-Zinn, one of the founders of MBCT therapy, explains:
“Mindfulness is the awareness that arises by paying attention to the present moment, but without judgmental evaluations. It’s about being aware of the thoughts that run through your mind.”
7. Counseling
Psychological counseling should always be part of treatment alongside medications because it significantly improves the outcome.
Psychological counseling is actually the preferred treatment. For depression and other mood disorders it should be the first option a person reaches for.
One of the main psychological therapies for treating depression is cognitive behavioral therapy (CBT). It is based on changing entrenched thoughts, beliefs and patterns of behavior that may contribute to a low mood.
Another tool of psychological counseling is Motivational Interviewing. Both of these tools are supported by many studies.
Conclusion
If you or a loved one have mental problems, it is important that you are aware of the treatment options mentioned in this article.
Naturopathic medicine is an excellent preventive and therapeutic option for people diagnosed with mood disorders or exposed to excessive stress, anxiety or depression.
It offers good therapeutic results on its own and is also suitable as a complement to other types of therapy
