Treating Depression Naturally

1. Treating Depression Naturally The Holistic Approach

2. Depression Exercise has been show to relieve symptoms of depression by raising dopamine levels and improving mood. People with good stress management skills and a good support system have been shown to have lower rates of depression when compared to those who don’t.

3. Depression It is important to consider a more holistic approach towards the treatment of depression to provide clients with free, cost effective options in addition to medications. These approaches are not exclusive to the treatment of mood disorders but can also help improve overall health.

4. Depression and the Brain • Clinical depression is linked to the following neurotransmitters: • Serotonin • Dopamine • Norepinephrine

5. Dopamine • Dopamine plays a big role in : • Behavior • Cognition • Motivation/reward • Sleep • Mood • Attention/ Learning

6. Serotonin • Serotonin contributes to feelings of well being, appetite, mood regulation and sleep. • It helps combat feelings of depression and anxiety.

7. Norepinephrine • Helps with : • Focus • Attention • Mood

8. The Dietary Approach

9. Omega-3-Fatty Acids Omega-3 fatty acids, usually from fish oil, have been shown to reduce inflammation, boost mood and help prevent chronic disease.Long-chain omega-3 fatty acids are EPA and DHA. They are found in fish and shellfish. Short-chain omega-3 fatty acids are ALA and are found in plants.

10. Flaxseed Flaxseeds are rich in alpha linolenic acid (ALA), the precursor to eicosapentaenoic acid or EPA. ALA can be converted to EPA This conversion depends on the presence and activity of an enzyme called delta-6-destaurase. The ability for the conversion to take place depends on how active this enzyme is. Delta-6-desaturase does not work in the presence of diabetes, or a diet high in saturated fat or alcohol consumption. More flaxseeds have to be consumed to get the same benefits as the omega-3 fatty acids found in cold water fish and fish oil supplements.

11. Flaxseed • Pros • Good option for vegetarians and vegan who do not eat animal products • Can be sprinkled in smoothies, over pasta or salads • Cons • Have to eat more to get the same benefits from EPA and DHA • It is difficult for ALA to be converted to EPA and DHA in the body. • In most people less than 1% of ALA is converted.

12. Fish • People who eat baked or broiled fish have more gray matter than those who don’t. • Fatty acids found in fish increase blood flow to the brain and can reduce risk of dementia and depression.

13. Fish Oil • DHA is one of the most common fatty acid in the brain. • People who have depression have low levels of DHA and EPA. • Those eating fish at least once a week were much less likely to develop Alzheimer's disease.

14. Fish and Fish Oil • Pros • Heart Healthy Fats • Anti-inflammatory • Support brain function and improves nerve transmission • Can take fish oil supplements if you don’t like fish • Cons • Can’t take if you are taking blood thinners. • Possible PCB and mercury contamination.

15. Reading the Labels • What are you really looking for? • Consumer Labs is a 3rd party lab that test the quality of supplements. • Only 11 Fish Oil Supplements passed their rigorous testing.

16. Exercise

17. Exercise and the brain • Increase levels of endorphins and dopamine. • Improves memory and mental acuity • Increases levels of nerve cell growth factor (BDNF), which promotes the health of nerve cells.

18. Stress Managment

19. Stress and the Brain • It decreases your ability to remember and learn new information. • Chronic stress produces hormones that overload the brain and kill brain cells.

20. Support System

21. Support System • Support systems help counteract the effects of stress. • Increase sense of well being. • Provide an outlet for negative feelings.

22. The End Dr. Blessing Anyatonwu D.C., M.S. www.earnestholistichealth.com 512- 481- 2682 Empower. Educate. Engage.