Depression is a serious condition that affects approximately 14.8 million adults each year in the United States. According to the National Institute of Mental Health, even mild chronic depression affects as many as 3.3 million Americans annually. Many rely on anti-depressant medications such as Paxil, Zoloft, Prozac and Celexa. However the Help Guide, an online medical resource, notes that the negative side effects of SSRIs are the main reason patients stop taking them. These may include headache, dry mouth, insomnia, anxiety, tremors, fatigue, among others. More people are turning to herbs and other natural remedies to help control symptoms of depression.
St. John's Wort
St. John's Wort is the number one alternative treatment for depression. It is a perennial flower that has been used by herbalists since the early 16th century. It has also undergone several clinical trials to determine its effectiveness. An oft-cited study done by Klaus Linde of Munich, Germany, and reported in the Cochrane Database of Systematic Reviews in 2008, showed conclusively that St. John's Wort is as effective in controlling symptoms of major depression as standard anti-depressants, but with fewer side effects. St. John's Wort can be found in capsule form in most natural health food stores. It generally comes in 300 mg capsules, and should be taken three times per day for optimal results. Unlike synthetic drugs, natural remedies such as St. John's Wort may take longer to take affect. Be consistent when taking this herb, and have patience. Although side effects are rare, they may occur. Let your doctor know immediately if you experience headaches, nausea or dizziness, or have an allergic reaction.
5-HTP
5-HTP, or 5 Hydroxytryptophan is the chemical precursor to serotonin, the "feel good" hormone. Doctors recognize that certain conditions, including headaches and depression, can result from serotonin deficiencies. This is the main reason SSRIs, or selective serotonin reuptake inhibitors, are the standard medical approach to most forms of depression. A recent study done by Shaw, Turner and Del Mar, published by the Cochrane Database of Systematic Reviews in 2009, reported evidence that tryptophan and 5-hydroxytryptophan are better than placebo at alleviating depression. This suggests that 5-HTP may provide another natural alternative to conventional prescription drugs in the treatment of depression. The researchers warn that high amounts of 5-HTP are not safe, and recommend anyone taking more than 100 mg per day for depression should do so under doctor supervision.
Diet
Controlling what you eat may play a significant role in preventing and controlling depression. One report in Medical News Today stated that researchers in the UK found that individuals who ate a whole foods diet of fresh fruits and vegetables, whole grains and lean proteins were 26% less likely to develop depression than those who ate mostly processed foods, such as processed meats, refined sugar and refined flour products. In contrast, those on a largely processed foods diet were 58% more likely to develop depression within five years. Although the study group focused mainly on middle-aged adults, the results suggest that diet plays a major role in developing depression. A healthy diet is based on fresh, whole fruits and vegetables, whole grains and fresh, unprocessed proteins. Luncheon meats, white flour products, sugary treats, and other items most consider to be "junk food" not only may lead to depression, but can worsen symptoms. Depression sufferers may want to work with a dietitian or nutritionists to come up with a plan that is right for them.
Combination Therapies
The above natural therapies, St. John's Wort, supplemental 5-HTP and a modified diet, can be used together to fight depression. Always consult your medical doctor or healthcare practitioner before beginning alternative treatments for depression, and never discontinue medication without first consulting the prescribing physician.
