Depression and the 3 Pillars of Health

Approximately 1 in 12 Canadians suffers from major depression at least once in their lifetime. Chances are you are either directly or indirectly affected by depression through a relative or a friend.

If it is so prevalent, why do we not hear about it more often?

The stigma associated with mental disorders alone can be a considerable obstacle to overcome in taking the necessary steps towards improving health. Almost half of those suffering from depression have never seen a doctor for it. Suffering from a depression episode is not like having the “blues”. When someone is just feeling sad, there is a sense of a “light at the end of the tunnel”. With depression, however, the feeling is that of despair, apathy, no hope, loss of interest in activities they once enjoyed, withdrawal from social life, depleted energy, having difficulty concentrating, unintentional weight gaining/loss, and feeling hopeless/worthless. There is no light at the end of the tunnel.

The cause of depression is generally multifactorial. A complex interaction of genetics, biological, and environmental factors ultimately dictates the risk of being affected. Non-modifiable risk factors for depression include family history, being a female, certain personality traits, situational triggers, and serious illnesses. Modifiable risk factors include certain medications, diet, lifestyle, life-philosophy and biological chemistry.

Conventional treatment includes pharmaceutical drugs and typically aims to alleviate depression symptoms by prolonging the time specific “happy hormones” (Serotonin) are active in the brain. A Naturopathic approach aims to discover and address the underlying cause of the depression. Whether it be a biochemical imbalance, an unresolved childhood trauma, secondary to a chronic illness, or just a change in season, it is important to address the root cause.

Depression that is related to change of season is referred to as Seasonal Affective Disorder (SAD). Winter SAD is a type of depression that tends to come on during the fall and lasts into the winter. SAD symptoms include irritability, fatigue, being emotionally hypersensitive, difficulty getting along with others, low energy, the need for oversleeping, and weight gain.

If you think you may be suffering from depression, it is important to seek proper medical support. Severe depression often requires a more aggressive treatment approach.

What steps can one take to decrease the risk or even prevent depression?

The 3 pillars of health to prevent depression/SAD are as follows:

1. Having a healthy and nutritious diet

o A good diet will provide the body with the nutrients required to synthesize the necessary hormones it needs to stay balanced. Adequate protein intake, for example, will provide the necessary amino acids needed to synthesize specific neurotransmitters that are typically depleted in depression.

2. Having adequate and good quality sleep

o Sleep is essential to good health, whether it be mental or physical. It allows the body to heal and refresh itself.

3. Having an active lifestyle and a healthy amount of sun exposure

o Our bodies were designed to move and we were born to be outdoors. Physical activity causes the natural release of endorphins (happy hormones). This has a significant beneficial impact on mood. Moreover, for every 15 minutes spent under the sun (skin exposed), our skin produces approximately 1000IU of vitamin D. Having adequate sun exposure is necessary to produce sufficient amounts of Vitamin D, which not only helps make skeletal bones stronger, but also significantly benefits those suffering from SAD. In cases where it is not possible to get adequate sun exposure, such as during winter, it is important to consider supplementing with Vitamin D.

If you think you may be suffering from depression, or know someone who is, it is important to seek proper medical care and treatment. As difficult as it may be to realize, you are not alone!