Depression

Depression is a common experience. We have all felt ‘depressed’ about a friend’s cold shoulder, misunderstandings in our marriage, arguments with teenage children – sometimes we feel ‘down’ for no reason at all.

However, depression can become an illness when:

• The mood state is severe
• It lasts for 2 weeks or more and
• It interferes with our ability to function at home or at work.

Signs of a depressed mood include:

• Lowered self-esteem (or self-worth)
• Change in sleep patterns, that is, insomnia or broken sleep
• Changes in appetite or weight
• Less ability to control emotions such as pessimism, anger, guilt, irritability and anxiety
• Varying emotions throughout the day, for example, feeling worse in the morning and better as the day progresses
• Reduced capacity to experience pleasure: you can’t enjoy what’s happening now, nor look forward to anything with pleasure. Hobbies and interests drop off.
• Reduced pain tolerance: you are less able to tolerate aches and pains and may have a host of new ailments
• Changed sex drive: absent or reduced
• Poor concentration and memory: some people are so impaired that they think that they are going demented
• Reduced motivation: it doesn’t seem worth the effort to do anything, things seem meaningless
• Lowered energy levels.

If you have such feelings and they persist for most of every day for two weeks or longer, and interfere with your ability to manage at home and at work, then you might benefit from seeing me.

Please consider the following questions and rate how true each one is in relation to how you have been feeling lately (i.e, in the last two to three days) compared to how you usually or normally feel.

	Not true	Slightly true	Moderately true	Very true
Are you stewing over things?	Not true	Slightly true	Moderately true	Very true
Do you feel more vulnerable than usual?	Not true	Slightly true	Moderately true	Very true
Are you being self-critical and hard on yourself?	Not true	Slightly true	Moderately true	Very true
Are you feeling guilty about things in your life?	Not true	Slightly true	Moderately true	Very true
Do you find that nothing seems to be able to cheer you up?	Not true	Slightly true	Moderately true	Very true
Do you feel as if you have lost your core and essence?	Not true	Slightly true	Moderately true	Very true
Are you feeling depressed?	Not true	Slightly true	Moderately true	Very true
Do you feel less worthwhile?	Not true	Slightly true	Moderately true	Very true
Do you feel hopeless or helpless?	Not true	Slightly true	Moderately true	Very true
Do you feel more distant from other people?	Not true	Slightly true	Moderately true	Very true

Score:

Results

Please note that while great care is taken with the development of this Self-Assessment Tool, it is not intended to be a substitute for professional clinical advice. While the results of the Self-Assessment Tool may be of assistance to you, users should always seek the advice of a qualified health provider with any questions they have regarding their health.

 

FOOD AND MOOD

The Link Between Food & Your Mood Although the food you eat cannot treat depression, your diet does have significant effects on your mood, energy levels, mental health, and your ability to cope with stress. If you suffer from depression or seasonal affective disorder (SAD), certain dietary changes can help you get well when combined with a treatment program outlined by your health care provider. Talk to Your Homeopath or Nutritionist, be open and honest when discussing your symptoms and feelings. Because depression can have many underlying causes. Some of these causes could be associated with:

 • Thyroid. The thyroid gland controls yours metabolism but indirectly affects your mood. An overactive thyroid can make you feel anxious and irritable, while an under-active thyroid can cause sluggishness, exhaustion, loss of appetite, weight gain, and hair loss. • Iron levels. Low iron stores can alter your mood, cause fatigue and difficulty concentrating, and decrease mental alertness.

• Use of oral contraceptives. Birth control pills can also shift hormone levels and alter mood swings, depression, and fatigue.

 • Sleeping habits. Changes in your sleeping patterns and the quality of your sleep can be closely related to your mood. A lack of sleep can cause many symptoms similar to those of depression.

The following guidelines are not cures for depression, but they are things to consider along with your treatment program from a Homeopath or Nutritionist. Dietary Tips for People with Depression

DO structure your meals. Eat at approximately the same times each day and don’t skip meals. Enjoy three well-balanced meals and plan snacks between meals. This will help insure that your body is getting the right nutrients throughout the course of the day.

DO eat quality nutrients. Dieting itself is a stress on the body. Individuals who are trying to lose weight and have a history of depression must work to eat foods that are good for the body and the brain. Try incorporating more whole foods, fruits and veggies, and healthy fats.

DO eat plenty of calories, even if you are trying to lose weight. Extremely low-calorie diets alter your metabolism and increase your risk of malnutrition. Eating less than 1,000 calories per day reduces the amount of tryptophan (an essential amino acid that is needed to produce serotonin) in your body. As a result, serotonin levels drop, which increases symptoms of depression and its chances of recurring.

 DO consume plenty of Omega-3s. While some studies have failed to show a connection between omega-3 fatty acid intake and depression symptoms, others suggest that consuming more of these heart-healthy fats may help with depression. Foods rich in omega-3s include cold-water fish (salmon, sardines, and mackerel), soybeans, walnuts, eggs fortified with omega-3s, and ground flaxseed.

DO cut back on caffeine. Caffeine acts as a stimulant, making you feel anxious and interfering with sleep patterns.

DO avoid alcohol and drugs. For many, depression and substance abuse are already closely connected. If you think you have a problem, seek help. Addictive or abusive behaviours can prevent you from a full recovery.

DO eat plenty of “good” carbohydrates, which increase the amount of serotonin in the brain. High serotonin levels can improve mood and decrease symptoms of depression. At minimum, aim for at least 130 grams of carbohydrates each day. And try to forgo the processed, “white” carbs (white rice, white bread, white flour, etc.) in favor of less processed foods like whole grains (brown rice, whole wheat bread and whole grain cereals), fruits and veggies.

 Losing Weight While Dealing with Depression If you are trying to balance weight loss with depression treatment, the following tips will help you do it safely without making your condition worse:

• Inform your health care provider before beginning a diet for weight loss.

• Follow a balanced diet that meets all of your nutritional needs for protein, carbohydrates, fats, vitamins and minerals. A registered nutritionist can provide an individualized plan to meet your nutritional needs based on your medical history and treatment therapy.

• Carefully evaluate your mood changes while dieting and seek immediate treatment if you notice any changes.

 Depression is difficult for anyone who lives with it. It can sap your motivation to care for yourself, eat well, and exercise—the very things that can help you feel better. While dietary changes alone aren’t the only way to prevent or treat depression, it can really help when combined with the treatment of homeopathy and counseling.