Mood Disorders: A Natural Approach

by Lauren Mirkin, CN

The Torah commands us to be “besimcha,” happy. For those who suffer from depression, or related disorders, this mitzva can be a true challenge.

Depression can be like a cold, dark fog that descends over us, overshadowing life’s joys and transforming our normally cheerful personalities. Along with its relatives – dysthemia, bipolar disorder, and seasonal affective disorder (SAD) – depression affects more than 17 million Americans. Common symptoms include changes in appetite, sleep, and physical activity; a loss of pleasure and energy; inappropriate feelings of worthlessness; and even thoughts of suicide.

Dysthemia is a mild form of depression. Symptoms include feelings of low self-esteem, pessimism, fatigue, ruminations based in the past, irritability, and difficulty concentrating. Bipolar disorder is usually marked by excessive self-esteem and talkativeness with racing thoughts, easy distractibility, and poor judgment. People with SAD feel depressed in the winter and elated in the summer.

Several theories exist, both psychological and physiological, as to why so many Americans are depressed. Among the psychological theories is the “learned helplessness” model, which states that optimistic people are more immune to becoming helpless and depressed, while pessimists are more likely to become depressed when something goes wrong in their lives. Cognitive therapy is often helpful in helping people learn how to “solutionize.”

Physiological possibilities include hormone imbalance (possibly hypothyroidism), adrenal dysfunction, and nervous system impairment caused by environmental toxins such as lead or mercury. Certainly, genetics may play an important role.

Whatever the root cause, a comprehensive clinical evaluation by a trained healthcare provider is always a good idea. As for treatment, many people will find benefit in conventional treatments such as psychotherapy and pharmaceuticals. Fewer people though, take advantage of more natural therapies that have been found useful for depression and related disorders. These interventions include lifestyle changes, nutritional therapy or supplements, herbs, and Bach Flower essences. These may be used alone or as an adjunct to traditional therapy

Basic Lifestyle Changes

A health-enhancing lifestyle is very important in dealing with depression. It is empowering to know that simple, gradual lifestyle and dietary changes can make a vast improvement in mending your mood. Start with these recommendations:

Eliminate smoking: Cigarette smoking can be a significant factor in depression, as it raises cortisol levels and lowers serotonin and vitamin C levels, all of which can set the stage for depression.
Avoid alcohol: Among other negative effects, alcohol consumption can lead to hypoglycemia, which produces symptoms of depression. A little kiddush wine, of course, is usually not a problem.
Cut down on caffeine and refined sugar: Several studies have linked caffeine with depression and other mental illnesses. If you are ingesting sugar with caffeine, look out. This dastardly duo is more destructive to your mood than either substance by itself.
Elevate your endorphins ("feel good" hormones) with exercise: Many studies have shown that exercise can be as effective as antidepressant drugs and psychotherapy. Especially helpful are strength training and aerobic activities such as brisk walking and bicycling.

The Role of Diet

Optimal health and a depression-free mind are enhanced by a diet rich in natural unprocessed foods – especially vegetables, fruit, whole grains, beans, seeds, and nuts. All of these are rich in fiber, which tends to be low in depressed people. Eliminating refined carbohydrates (read, junk food), in particular, is an important step.

Avoid hypoglycemia (low blood sugar), as this can bring on symptoms of depression, as well as anxiety, irritability, and fatigue. The best strategy for this is to eat adequate protein (three to six ounces) every three to five hours. This will help stabilize your blood-sugar levels and keep mood and disposition on an even keel.

Boost your intake of omega-3 oils (found mostly in fatty fish and available as a supplement), as this helps brain function.

Don’t overlook food allergies that may be playing a role in depression. Researchers have identified wheat as a possible cause of mental health imbalances in some people, because of a substance in it called gliadin. Try avoiding all wheat products for two weeks and see if you note any difference.

After you have received a complete physical, mental, and emotional evaluation, and have made basic lifestyle changes, consider nutritional and botanical supplements as an adjunct to further improve your mood. It is advisable to consult with your physician or other qualified health professional before beginning a program of exercise or nutritional supplementation.

What Supplements Can Help?

The foundation of your daily regimen should be a high-potency multiple vitamin and mineral supplement, since a deficiency of any single nutrient can potentially alter brain function and lead to depression and other mental disorders. By comprehensive I do not mean a one-a-day or even a two-a-day multi. These products simply cannot provide enough nutrients. Rather, I mean a six per day: two at each meal, or three in the morning and three in the evening. Another possibility is a powdered multi that can be added to shakes. There are several good kosher brands on the market. If you can't find one with a hechsher that suits you, ask your rav about using a 100-percent vegetarian supplement.
Deficiencies of folic acid and vitamins B12 and B6 are common in those with depression. Make sure that each day you are getting 800 mcg each of folic acid and B12, and between 50 to 100 mg of B6, including the amounts in your multivitamin. B6 is essential to the manufacture of serotonin, an important neurotransmitter that helps alleviate depression. In my practice I use special forms of B12 and B6 that are not found in adequate amounts even in the most comprehensive multis.'
Ensure adequate intake of vitamin C, since chronic depression and many other health problems can be traced to a lack of this vital nutrient. Most experts recommend 500 to 1000 mg three times per day. (Remember to check how much is in your multivitamin.) Forget about getting vitamin C from your orange juice because the amount is barely adequate – and the sugar will counterbalance the benefits of vitamin C by depleting B vitamins in your body.'
Consider the herb St. John's Wort, the most thoroughly researched natural antidepressant. The standard dose is 300 mg three times per day. Check that your formula is standardized to .3 percent hypericin. If you are on conventional antidepressants (or any other drug that you take on a regular basis) do not take this herb without the consent and guidance of your doctor. For further information, you may want to refer to the book, St. John's Wort, by Hyla Cass, M.D., or another book with the same title by well-known herbalist Christopher Hobbs.

Lowering your intake of the mineral vanadium may help bipolar disorder. This can be achieved by eliminating all refined and processed foods and increasing consumption of fresh fruits and vegetables.

Full-spectrum light therapy has been found effective for SAD, where the culprit is thought to be a lack of natural sunlight.

Bach Remedies to the Rescue

You may also want to consider using energy medicine, such as Bach Flower Essences. Developed in the 1920s by an English physician, these flower-based remedies address disharmonies or negative human behavior patterns and can help relieve depression, anxiety, trauma, and other emotional problems. They can be especially useful during times of anxiety and stress, such as childbirth or job interviews. Common remedies for low moods include Mustard, for depression that seems to develop for no reason; Gentian, for periods of setbacks and discouragement; and Wild Rose, for apathy and lack of motivation.

We are fortunate that Hashem has provided us with many options, from the conventional to the alternative, that we can use to take change of our mental health and restore a sense of simcha and contentment in our lives.

Lauren Mirkin is a certified nutritionist and Bach Flower Registered Practitioner who is also trained in herbal medicine and homeopathy. She can be reached at 410-580-1509.