Working Out Depression

Depression seems to have turned into an epidemic. New federal studies indicate that teenage depression is on the rise now more than ever. According to Reuters,

More than 2 million U.S. teenagers have suffered a serious bout of depression in the past year, including nearly 13 percent of girls, according to a federal government survey released on Tuesday. On average, 8.5 percent of adolescents aged 12 to 17 described having had a major depressive episode in the previous year, the Substance Abuse and Mental Health Services Administration reported.

Depression is the leading cause of suicide, which in turn is the third-leading cause of death for 15- to 24-year-olds in the United States.

Clearly this is a major problem in our country. There are many treatments for depression available, but I'm going to discuss options that can be used in addition to doctor-prescribed pharmaceuticals.
Here are some of the best natural treatments available:
(in no particular order)



1.)Fish Oil

In 1996, the Journal of the American Medical Association published a study comparing the prevalence of depression across ten nations. The survey yielded eye-opening results in showing how the lifetime and annual rates for depression vary widely from country to country (eg 1.5 in every 100 adults in Taiwan experience depression in their lifetimes while the figure is 19 for every 100 adults in Beirut). A 1998 study published in The Lancet compared this data with fish consumption, finding the higher consuming populations experienced less depression.

A 2003 study published in the American Journal of Psychiatry compared similar cross-national epidemiological data - this time involving bipolar disorder - and seafood consumption, again finding a strong correlation.

The working ingredient of fish oil is omega-3, a polyunsaturated fatty acid which is also found in certain plants such as flaxseed, pumpkin seed, and walnuts. According to Joseph Hibbeln MD of the NIH, who authored the two fish-consumption studies: "In the last century, [Western] diets have radically changed and we eat grossly fewer omega-3 fatty acids now. We also know that rates of depression have radically increased by perhaps a hundred-fold."

One study of 20 people with persistent depression reported that taking 1 gram of EPA twice a day improved response to standard antidepressant medication.

We eat far greater amounts of other damaging fatty acids. A healthy diet should provide for at least five grams daily of essential fatty acids, divided between omega-3 and omega-6.

A good option would be to eat salmon (which has the most omega-3s of all fish) several times a week, or purchase a fish oil supplement off of a site like bodybuilding.com to take daily.

2.) Folate (Vitamin B9)

Studies suggest that folate may be associated with depression more than any other nutrient. Between 15% and 38% of people with depression have low folate levels in their bodies and those with very low levels tend to be the most depressed. Having low levels of folate may also affect treatment; some studies report that people with folate deficiencies tend to respond less effectively to the SSRI, fluoxetine, than those with normal amounts of folate. Therefore, folate supplementation (typically between 400 and 800 mg) may be useful in both treating depression and assuring the appropriate effects of some antidepressant medications.

3.) S-Adenosinemethionine (SAMe)

Some studies suggest that the dietary supplement SAMe may be just as effective as tricyclic antidepressants for treating depression, but with fewer side effects. SAMe appears to boost serotonin levels in the brain - the same effect pharmaceuticals give you

4.) Exercise!

Exercise has long been touted as a way to maintain physical fitness and help prevent high blood pressure, diabetes and other diseases. A growing volume of research shows that exercise can also help improve symptoms of certain mental health conditions, including depression and anxiety. Exercise may also help prevent a relapse after treatment for depression or anxiety.

Research suggests that it may take at least 30 minutes of exercise a day for at least three to five days a week to significantly improve depression symptoms. But smaller amounts of activity — as little as 10 to 15 minutes at a time — can improve mood in the short term.