“When Drugs and Therapy Don't Cure Depression, Running Will”
Writing for the Washington Post, Daniele
Seiss describes how running saved her life. Like many depression sufferers,
she started with therapy. When that didn't work, mammoth cocktails of
medications were added: a tricyclic antidepressant, SSRI and SNRI medications.
But therapy proved emotionally draining and often left her feeling worse.
The medications were either ineffective or lost their effectiveness
over time, and they often had terrible side effects that made normal
And then she discovered running.
She soon experienced dramatic improvement in her mood and her life.
To read her full story, click on the link below.
Washington Post September 15, 2009
Dr. Mercola's Comments:
Like many of you, I have been personally
affected by depression. Someone very near and dear to me suffered from
this problem many years ago, and actually made several unsuccessful
suicide attempts that were truly devastating.
The Washington Post article linked above
does a very thorough job of relaying just how tragic this illness can
be on a person’s life, and I highly recommend reading the article
in its entirety.
Depression is expected to be the second
leading cause of disability for people of all ages by 2020, so this
is an issue that impacts many, many people.
Fortunately, there are very effective,
safe and natural treatment options available, including exercise, which
I’ll detail shortly. But first a bit of background on depression,
including how to determine if you or a family member is being affected.
What Causes Depression and What are the
The cause of depression is thought to
be a disruption of your brain’s neurochemistry. Central norepinephrine
neural pathways in your brain play a role in vigilance, motivation and
energy levels. These pathways are associated with serotonin neural pathways,
which are involved in controlling impulsivity, and share a role with
the dopamine pathways in appetite, sex and aggression.
In general, an unhealthy lifestyle is
more common among those depressed than those who are not. Additionally,
children of those with depression are thought to have increased rates
of behavior problems and lower levels of self-esteem than children with
mothers who do not have depression.
Depression is much more than just feeling
blue once in a while. One set of diagnostic criteria commonly used to
assess depression is known as "SIGECAPS,” which stands for
sleep, interest, guilt, energy, concentration, appetite, psychomotor
If four or more of these items are a
concern, it indicates major depression. However, other criteria, such
as watching for symptoms other than just mood change and obtaining supporting
information from family members, is important.
Here is a quick reference of the diagnostic
criteria used for depression, adapted from the Diagnostic and Statistical
Manual of Mental Disorders, 4th edition:
1. The patient has depressed mood (e.g.,
sad or empty feeling) or loss of interest or pleasure most of the time
for 2 or more weeks plus 4 or more of the following symptoms:
Sleep: Insomnia or hypersomnia nearly
Interest: Markedly diminished interest
or pleasure in nearly all activities most of the time
Guilt: Excessive or inappropriate feelings
of guilt or worthlessness most of the time
Energy: Loss of energy or fatigue most
of the time
Concentration: Diminished ability to
think or concentrate, indecisiveness most of the time
Appetite: Increase or decrease in appetite
Psychomotor: Observed psychomotor agitation/retardation
Suicide: Recurrent thoughts of death/suicidal
2. The symptoms do not meet criteria
for mixed episode (major depressive episode and manic episode)
3. The symptoms cause clinically significant
distress or impairment in social, occupational, or other important areas
4. The symptoms are not due to the direct
physiological effects of a substance (e.g., a drug of abuse, a medication)
or a general medical condition
5. The symptoms are not better accounted
for by bereavement
The Best Kept Secret for Treating Depression
As Daniele Seiss was able to discover
on her own, regular exercise is one of the “secret weapons”
to overcoming depression. It works so well because it helps to normalize
insulin resistance while boosting “feel good” hormones in
In one study, which involved 80 adults
aged 20 to 45 years who were diagnosed with mild to moderate depression,
researchers looked at exercise alone to treat the condition and found:
Depressive symptoms were cut almost in
half in those individuals who participated in 30-minute aerobic exercise
sessions, three to five times a week after 12 weeks
Those who exercised with low-intensity
for three and five days a week showed a 30 percent reduction in symptoms
Participants who did stretching flexibility
exercises 15 to 20 minutes three days a week averaged a 29 percent decline
The results of this study are similar
to that of other studies, which involved patients with mild or moderate
depression being treated with antidepressants or cognitive therapy --
proving patients need not rely on drugs to treat depression.
As Dr. James S. Gordon, MD, a world-renowned
expert in using mind-body medicine to heal depression, said:
“What we’re finding in the
research on physical exercise is, the physical exercise is at least
as good as antidepressants for helping people who are depressed …
physical exercise changes the level of serotonin in your brain.
It changes, increases their levels of
“feel good” hormones, the endorphins. And also -- and these
are amazing studies -- it can increase the number of cells in your brain,
in the region of the brain, called the hippocampus.
These studies have been first done on
animals, and it’s very important because sometimes in depression,
there are fewer of those cells in the hippocampus, but you can actually
change your brain with exercise. So it’s got to be part of everybody’s
treatment, everybody’s plan.”
Yes, regular, appropriately intense exercise
is a must for most people suffering from depression, and it can go a
long way to improving your mood. However, it is still only one part
of my overall recommendations for treating depression.
Three More “Secrets” for
Overcoming depression is usually a matter
of integrating key natural therapies into a treatment program that feels
right for you. Along with regular exercise, the other key steps include:
1. Optimize Your Diet
This includes taking high-quality, animal-based
omega-3 fats such as krill oil daily, and eliminating most sugar and
grain from your diet, as these will increase your risk of insulin resistance,
which is linked to depression (and diabetes).
Researchers have discovered a positive
connection between higher levels of insulin resistance and severity
of depressive symptoms in people with impaired glucose tolerance, even
before the occurrence of diabetes.
Based on these findings, it was suggested
that insulin resistance could be the result of an increased release
of counter-regulatory hormones linked to depression.
2. Embrace Techniques to Help Manage
Stress and other negative emotions are
one of the main causes of depression, so you must learn how to manage
these in order to feel better. My favorite method of emotional relief
is Meridian Tapping Technique (MTT), a form of psychological acupressure
that you can learn how to do yourself.
However, if you have depression or serious
stress it would be best to consult with a mental health professional
who is also an MTT practitioner to guide you.
There are other stress-management methods
out there as well, such as meditation, journaling, breathing exercises,
yoga, or simply sharing your feelings with a close friend. Ideally,
pick the method that feels best for you, or combine several methods
and rotate them.
3. Optimize Your Vitamin D Levels
Have you ever noticed how great it can
feel to spend time outdoors on a sunny day? Well, it turns out that
getting safe sun exposure, which allows your body to produce vitamin
D, is great for your mood.
One study even found people with the
lowest levels of vitamin D were 11 times more prone to be depressed
than those who received healthy doses.
So you can add optimizing your vitamin
D levels, either by sunlight exposure, a safe tanning bed or taking
a high-quality vitamin D supplement, to your list of depression fighters.
Finally, if you or someone you love is
currently struggling with depression, I highly suggest reading Dr. Gordon’s
book Unstuck: Your Guide to the Seven-Stage Journey Out of Depression.
It contains valuable insights to help you overcome this illness and
is an incredibly useful tool to add to your mental health arsenal.
Again, if left untreated depression
can have a devastating impact on just about every aspect of your life.
So please do learn and use the natural treatments I suggest above, but
ideally do so with the support and guidance of a knowledgeable natural
health care practitioner.
Posted by: Dr. Mercola