Read: to learn more about the natural ways to combat depression without antidepressants.
The "black dog of depression", as Sir Winston Churchill described it, is one of the most devastating diseases of modern times. It makes us feel vague, we lose the ability to enjoy and live our life. Personal relationships and interactions with friends or colleagues become overwhelming. Nothing touches us and we need superhuman will to cope with simple activities. Statistics show that depression is twice as common as 30 years ago and affects over 120 million people worldwide. Is there a way to avoid falling into its trap?
Life is easier now than ever before owing to technological progress. However, it comes at a price. "Human beings were not designed for this poorly nourished, sedentary, indoor, sleep-deprived, socially isolated, frenzied pace of life. So depression continues its relentless march. Our genome hasn't moved on since 12,000 years ago, when everyone on the planet was a hunter- gatherer. Biologically, we still have Stone Age bodies. And when Stone Age body meets modern environment, the health consequences can be disastrous." explains Dr. Steve Ilardi, a respected clinical psychologist and university professor. His book, "The Depression Cure" concentrates on six primitive lifestyle aspects, we have turned our back on, that militate against depression. He says that hunter-gatherer tribes that still exist today in some parts of the world have a zero level of depression. The reasons for that: primitive people have an active and healthy lifestyle, full of physical activity, sunlight with no time for brooding. Probably you will ask: "Then, what? We should leave everything and head out to the woods?" Well, maybe not, but we can change our lifestyle to match our genome.
The 6 caveman methods or the 6 natural antidepressants:
Physical activity changes the brain. It increases the level of essential brain chemicals such as dopamine and serotonin, which are present in popular antidepressants such as Prozac and Zoloft. Cardio activities also contribute to the production of a key growth hormone, called BDNF. When depression sets in, the levels of this hormone decreases drastically, causing learning and memory impairment. Exercise protects the brain by reversing this process in way nothing else can.
Some research compared aerobic exercise and the antidepressant Zoloft in the treatment of depression: one group of patients took Zoloft, while another one exercised moderately - thirty minutes of brisk walking, 3 times a week. Those who walked did as just as well as those who took the medication. The main difference: the patients on Zoloft were 3 times more likely then exercisers to become depressed again over a follow-up period.
Sunlight exposure and depression are correlated. "The brain gauges the amount of light you get and uses that information to reset your body clock" explains Dr. Ilardi. Without it, our body clock gets out of synch and disrupts essential biological rhythms that regulate our energy, sleep, appetite and hormone levels, which in turn can trigger clinical depression. Our ancestors saw lots of daylight - they got up at sunrise and felt asleep at sunset. Exposure to natural sunlight for 30 minutes a day (even the light of a grey, cloudy day) are enough to regulate our internal body clock, which in turn provides sound sleep and maintains our physical and mental health.
Lack of sleep for several days or weeks interferes with our ability to think clearly and can lead to serious mood disorders and irritability. We need between 7 to 9 hours of good night rest. For this purpose we need to build new sleeping habits and avoid stressful activities that cause our mind to race before going to bed. Quality sleep requires a quiet mind. For more detailed information read "Defeat insomnia without pills".
Social support: The human being is a social animal and isolation has negative consequences. Feeling emotionally close to a friend increases the levels of the hormone progesterone, which boosts our well-being and reduces anxiety and stress. A University of Michigan study categorizes it as a "part of the neuroendocrine basis of socialbonding in humans". Relationships do matter when it comes to depression episodes, because "People who lack a supportive social network face an increased risk of becoming depressed, and of remaining depressed once an episode strikes. " affirms Dr.Ilardi. By improving the quality of our connections we can reduce the risk of falling into the trap. According to psychologists a complimentary and supportive marital relationship protects us from depression despite the stress all around us, and vice versa - marital problems lead to depressions. We need to increase the positive behaviors by ensuring acceptance, understanding and emotional support from our partner.
Omega-3 fatty acids ( 1,500 mg daily in the form of fish oil capsules) in combination with multivitamin and 500mg vitamin C helps our brain to function properly and decreases the risks of developing mental diseases. Statistics show that countries (like Spain) whose cuisine is rich in those supplements have the lowest rates of depression. British researchers studied a group of depressed patients who failed to recover after taking antidepressants for 8 weeks. All the patients stayed on their medications, while some of them also took an omega-3 supplement. 70% of those who received the fatty acid went on to recover, compared with only 25% of patients who kept taking only the antidepressants.
Engaged activity and positive thoughts prevent rumination and depression correspondingly. We need to find a positive way to interrupt negative thoughts by understanding their roots. Look for clues by comparing and contrasting a typical situation with a happier time in your life. Observe and record the thoughts and circumstances associated with it , or ask a close friend to do it for you; then rate your moods. By doing this, depressed people discover that they don't have always a fit of the blues. Some tips:
- Compile a journal list of joyous experiences from your past, including special moments and nature scenes, fun times, series of enjoyed events or spiritual experiences.
- Make a list of your positive attributes: talents, qualities, virtues and accomplishments
- Write down inspiring quotes or statements and repeat them every day for self-improvement and emotional well-being and smile.
Quit rewarding dependent and passive behaviors. Stop complaining and talking about sad feelings to your friends and loved ones - their loving responses help maintain the depressive behaviors. It may be hard, but with persistent efforts you will build new habits. Work for positive social interactions by showing warmth toward people, take an interest in them and share activities with them. Many depressed people overeat, spend money excessively, abuse addictive substances, or have sex without love to feel better. Instead, reward yourself when you have managed to overcome the craving to feed up the "black dog" in your head. Make it feel uncomfortable and it will leave.
Finally, stop worrying about whether you are happy or not and accept emotional pain ask your loved ones to avoid talking pity on you and to stop helping you cope with your duties. Work on conquering your personal problems by developing new interests, being kind and altruistic and improve your thinking habit. Remember "Life is a mirror and will reflect back to the thinker what he thinks into it".
The "black dog of depression", as Sir Winston Churchill described it, is one of the most devastating diseases of modern times. It makes us feel vague, we lose the ability to enjoy and live our life. Personal relationships and interactions with friends or colleagues become overwhelming. Nothing touches us and we need superhuman will to cope with simple activities. Statistics show that depression is twice as common as 30 years ago and affects over 120 million people worldwide. Is there a way to avoid falling into its trap?
Life is easier now than ever before owing to technological progress. However, it comes at a price. "Human beings were not designed for this poorly nourished, sedentary, indoor, sleep-deprived, socially isolated, frenzied pace of life. So depression continues its relentless march. Our genome hasn't moved on since 12,000 years ago, when everyone on the planet was a hunter- gatherer. Biologically, we still have Stone Age bodies. And when Stone Age body meets modern environment, the health consequences can be disastrous." explains Dr. Steve Ilardi, a respected clinical psychologist and university professor. His book, "The Depression Cure" concentrates on six primitive lifestyle aspects, we have turned our back on, that militate against depression. He says that hunter-gatherer tribes that still exist today in some parts of the world have a zero level of depression. The reasons for that: primitive people have an active and healthy lifestyle, full of physical activity, sunlight with no time for brooding. Probably you will ask: "Then, what? We should leave everything and head out to the woods?" Well, maybe not, but we can change our lifestyle to match our genome.
The 6 caveman methods or the 6 natural antidepressants:
Physical activity changes the brain. It increases the level of essential brain chemicals such as dopamine and serotonin, which are present in popular antidepressants such as Prozac and Zoloft. Cardio activities also contribute to the production of a key growth hormone, called BDNF. When depression sets in, the levels of this hormone decreases drastically, causing learning and memory impairment. Exercise protects the brain by reversing this process in way nothing else can.
Some research compared aerobic exercise and the antidepressant Zoloft in the treatment of depression: one group of patients took Zoloft, while another one exercised moderately - thirty minutes of brisk walking, 3 times a week. Those who walked did as just as well as those who took the medication. The main difference: the patients on Zoloft were 3 times more likely then exercisers to become depressed again over a follow-up period.
Sunlight exposure and depression are correlated. "The brain gauges the amount of light you get and uses that information to reset your body clock" explains Dr. Ilardi. Without it, our body clock gets out of synch and disrupts essential biological rhythms that regulate our energy, sleep, appetite and hormone levels, which in turn can trigger clinical depression. Our ancestors saw lots of daylight - they got up at sunrise and felt asleep at sunset. Exposure to natural sunlight for 30 minutes a day (even the light of a grey, cloudy day) are enough to regulate our internal body clock, which in turn provides sound sleep and maintains our physical and mental health.
Lack of sleep for several days or weeks interferes with our ability to think clearly and can lead to serious mood disorders and irritability. We need between 7 to 9 hours of good night rest. For this purpose we need to build new sleeping habits and avoid stressful activities that cause our mind to race before going to bed. Quality sleep requires a quiet mind. For more detailed information read "Defeat insomnia without pills".
Social support: The human being is a social animal and isolation has negative consequences. Feeling emotionally close to a friend increases the levels of the hormone progesterone, which boosts our well-being and reduces anxiety and stress. A University of Michigan study categorizes it as a "part of the neuroendocrine basis of socialbonding in humans". Relationships do matter when it comes to depression episodes, because "People who lack a supportive social network face an increased risk of becoming depressed, and of remaining depressed once an episode strikes. " affirms Dr.Ilardi. By improving the quality of our connections we can reduce the risk of falling into the trap. According to psychologists a complimentary and supportive marital relationship protects us from depression despite the stress all around us, and vice versa - marital problems lead to depressions. We need to increase the positive behaviors by ensuring acceptance, understanding and emotional support from our partner.
Omega-3 fatty acids ( 1,500 mg daily in the form of fish oil capsules) in combination with multivitamin and 500mg vitamin C helps our brain to function properly and decreases the risks of developing mental diseases. Statistics show that countries (like Spain) whose cuisine is rich in those supplements have the lowest rates of depression. British researchers studied a group of depressed patients who failed to recover after taking antidepressants for 8 weeks. All the patients stayed on their medications, while some of them also took an omega-3 supplement. 70% of those who received the fatty acid went on to recover, compared with only 25% of patients who kept taking only the antidepressants.
Engaged activity and positive thoughts prevent rumination and depression correspondingly. We need to find a positive way to interrupt negative thoughts by understanding their roots. Look for clues by comparing and contrasting a typical situation with a happier time in your life. Observe and record the thoughts and circumstances associated with it , or ask a close friend to do it for you; then rate your moods. By doing this, depressed people discover that they don't have always a fit of the blues. Some tips:
- Compile a journal list of joyous experiences from your past, including special moments and nature scenes, fun times, series of enjoyed events or spiritual experiences.
- Make a list of your positive attributes: talents, qualities, virtues and accomplishments
- Write down inspiring quotes or statements and repeat them every day for self-improvement and emotional well-being and smile.
Quit rewarding dependent and passive behaviors. Stop complaining and talking about sad feelings to your friends and loved ones - their loving responses help maintain the depressive behaviors. It may be hard, but with persistent efforts you will build new habits. Work for positive social interactions by showing warmth toward people, take an interest in them and share activities with them. Many depressed people overeat, spend money excessively, abuse addictive substances, or have sex without love to feel better. Instead, reward yourself when you have managed to overcome the craving to feed up the "black dog" in your head. Make it feel uncomfortable and it will leave.
Finally, stop worrying about whether you are happy or not and accept emotional pain ask your loved ones to avoid talking pity on you and to stop helping you cope with your duties. Work on conquering your personal problems by developing new interests, being kind and altruistic and improve your thinking habit. Remember "Life is a mirror and will reflect back to the thinker what he thinks into it".