The Zimbabwean Gardener Issue 12 Autumn 2015 High res | Page 21
Healing depression
A message from Dr. O on
dealing with depression
naturally
The World Health Organization
has predicted that by 2030, more
people will be affected by depression
than any other health problem. In
Zimbabwe, it is already relatively
common; studies have shown that
25% of people attending primary care
are depressed.
Depression is a real illness that
affects the brain. Those that suffer
with depression know that it’s not
imaginary or ‘all in your head’. It’s
more than just feeling blue; it is a
serious illness caused by changes in
brain chemistry. It is multi-factorial
and can be caused by:
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Genetics and/or changes in
hormone levels
Stress
Grief
Certain medical conditions, or
Medicines.
Any of these factors alone or in
combination can precipitate changes
in brain chemistry and thus lead to
depression.
Symptoms
Behaviours
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Withdrawing from people
Substance abuse
Missing deadlines, appointments,
work, school, and other
commitments
Attempts at self-harm
Physical problems
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Tiredness, lack of energy
Weight gain or loss
Change in appetite
Unexplained aches and pains
Changes in sleep pattern
Sexual problems
Ticking five or more of the
above symptoms indicates
a problem with depression
How to treat depression
The majority of depressive symptoms
can be treated without medication;
the following are suggestions for
treating depression naturally:
1. Go for a medical check-up and
analysis of bloods to get your
hormones balanced. If your
thyroid, pancreatic, adrenal or sex
hormones are out of whack, your
mood can get imbalanced.
2. Exercise as it releases
endorphins, feel good hormones
3. Watch your diet by eating less
sugar, and never skip a meal. This
will stabilize blood sugars and
stop mood swings. Increase your
brain’s serotonin levels by eating
foods that boost them naturally,
such as, foods high in omega-3
fatty acids (such as wild salmon,
sardines, herring, mackerel,
and anchovies, which are even
higher in omega-3 fatty acids
than other fish), healthy fats like
coconut oil and eat a high protein
diet, especially proteins high
in tryptophan. Avoid caffeine,
which reduces serotonin levels.
If you need an energy boost,
supplement with l-tyrosine (500 1000 mg).
4. Expose yourself to sunlight, which
can boost mood and increase
vitamin D levels. Better still
take at least 1000iu vitamin D to
ensure adequate levels.
5. Try mood-enhancing
supplements:
• 5-htp /tryptophan - 50-300 mg
up to three times a day - start at
50mg in the morning. Converts
directly into serotonin.
• L-theanine 100-600mg daily.
Reduce if you feel sleepy. Found
in Green tea.
• Fish oil (dha/epa) 1-3 g a day with
food.
• St. John’s wort 300mg three times
How do you know if you or a loved one
is depressed? Depression often affects
emotions, thoughts, behaviours and
overall physical healt