Lifestyle Changes
Dietary Factors
Carbohydrates and Tryptophan. Some people report relief from depression by eating foods or diet supplements that boost levels of tryptophan, an amino acid involved in the production of serotonin. There are high-carbohydrate drinks available over the counter that increase tryptophan levels and may alleviate depression associated with premenstrual syndrome for about three hours. Simply eating a high amount of carbohydrates, however, is not a solution for depression. In fact, a 2002 study found a correlation between high sugar consumption and higher rates of depression, although there is no evidence to suggest a causal association.
(Important Note: Impurities found in diet supplements containing L-tryptophan itself have caused cases of eosinophilia-myalgia syndrome, a condition that elevates certain white blood cells and can be fatal. Supplements containing L-tryptophan are currently banned in the U.S. by the FDA.)
Fish Oil. Some evidence suggests that an imbalance in the ratio of specific fatty acids (omega-6 to omega-3) may increase the risk for depression. Both are polyunsaturated fats but omega-6 fatty acids are mostly found in corn, safflower, soybean, and sunflower oil and omega-3 fatty acids are found in fish oil, canola oil, soybeans, flaxseed, and certain nuts and seeds. One study reported more depression in patients who had higher ratios of foods rich in omega 6 compared to those containing omega 3 fatty acids. (This imbalance has also been associated with heart disease.) The bottom line may be to increase intake of omega-3 rich foods, such as fish, nuts, and canola oil, and reduce consumption of foods containing omega-6 fatty acids, such as corn and sunflower oils. Such a dietary approach is healthy in any case. Experts have been investigating whether eating fish or taking fish oil supplements can reduce depression. The best results have been from supplements of 1 g of ethyl-eicosapentaneoic acid (E-EPA), a compound in fish oil.
Caffeine. Studies have found an association between moderate consumption of caffeinated beverages and a lower incidence of suicide, indicating that coffee or tea might help reduce depression. One study supported the findings for a lower risk for suicide with moderate coffee intake but reported a higher risk for suicide with high coffee consumption. In such cases, coffee may not be the cause of the higher risk; women who drink such large amounts of coffee may be self medicating their depression. Heavy coffee use may also coincide with a higher risk for abuse of other substances, such as alcohol or cigarettes, which may increase the risk for suicide.
Vitamins and Other Supplements. Certain B vitamins have been associated with some protection against depression.
- Vitamin B-3 (niacin) is important in the production of tryptophan and is produced from processing vitamin B3 (niacin). Dietary sources of niacin include oily fish (such as salmon or mackerel), pork, chicken, dried peas and beans, whole grains, seeds, and dried fortified cereals.
- Vitamin B-12 and calcium supplements may help reduce depression that occurs before menstruation. A 2001 study also suggested that calcium might help prevent postpartum depression.
- Folate, a B vitamin, may enhance the effectiveness of SSRIs and other antidepressants.
Exercise
Increasingly studies are reporting major benefits from exercise for people with depression. The following are some examples:
- A 2002 study reported that 55% of older women with depression that did not respond to medication improved with 10 weeks of exercise. (Only a third of women who did not exercise improved during that time.)
- A 2000 study reported that 30 minutes of brisk exercise three times a week may be just as effective as medication in relieving the symptoms of mild to moderate depression and reduces the risk of relapse.
- A 1999 study on exercise in the elderly reported that after 26 weeks, exercise was as effective as antidepressants. (Antidepressants relieved depression earlier, however.)
- One study found that teenagers who were active in sports have a greater sense of well being than their sedentary peers; the more vigorously they exercised, the better their emotional health.
Aerobics. Either brief periods of intense training or prolonged aerobic workouts can raise chemicals in the brain, such as endorphins, adrenaline, serotonin, and dopamine that produce the so-called runner's high. And, of course, weight loss and increased muscle tone can boost self-esteem.
Yoga. Yoga practice, which involves rhythmic stretching movements and breathing have been found to positively affect mood and may have clinical potential as a technique for improving and stabilizing mood. One study, in fact, suggested that men actually may have better results with yoga than with aerobic exercise. In the study men experienced significantly lower levels of tension, fatigue, and anger after yoga than after swimming. (Yoga and swimming tended to produce equal benefits in women.)
Click the icon to see an image depicting the practice of yoga.
Social Support
A strong network of social support is both important for prevention and recovery from depression. Support from family and friends must be healthy and positive; one study of depressed women showed, however, that overprotective as well as very distant parenting was associated with a slow recovery from depression. Studies indicate that people with strong spiritual faiths have a lower risk for depression. Such faith does not require an organized religion. People with depression might find solace from less structured sources, such as those that teach meditation or other methods for obtaining spiritual self-fulfillment.
