Depression is a major problem in the United States. Nearly 15 million Americans will suffer true clinical depression each year. Depression is also a big business for drug companies, especially for the maker of Prozac-Eli Lilly and Company. The good news is that there are natural measures to deal with depression that are both safer and more effective.

Prolonged, persistent depressed mood may be accompanied by one or more of the following: poor appetite, increased appetite, insomnia, excessive sleeping, fatigue, hyperactivity, constant nervousness (jitters), decreased sexual drive, feelings of low self-esteem, inability to concentrate, or recurrent suicide compulsion. The presence

of five or more of these symptoms definitely indicates depression.

Most of the health problems of Americans are related to lifestyle and dietary practices. Depression is no different.

At the root of many cases of depression is an addiction to nicotine, caffeine, and other stimulants. According to Joseph Beasley, M.D., the primary investigator involved in the famous Kellog Report: The Impact of Nutrition, Environment, and Lifestyle on Illness in America, the United States is a nation of addicts. In many instances, people claim that they smoke, drink alcohol, or take drugs because it calms them. In reality, these substances actually complicate matters. The relaxation or chemical high from these drugs is short-lived and ultimately leads

to adding even more stress to the system. Individuals suffering from depression or other psychological conditions must absolutely stop smoking, drinking alcohol, and ingesting coffee and other sources of caffeine.

Alcohol and depression

Individuals with depression must avoid alcohol. Alcohol is a brain depressant. It also increases adrenal hormone output, interferes with many brain cell processes, and disrupts normal sleep cycles. Alcohol ingestion also leads to hypoglycemia. The resultant drop in blood sugar produces a craving for sugar because it can quickly elevate blood sugar. Unfortunately, increased sugar consumption ultimately aggravates the hypoglycemia. Hypoglycemia aggravates the mental and emotional problems of the alcoholic.

Caffeine and depression

Caffeine must also be avoided by patients with depression. Caffeine is a stimulant. People prone to feeling depressed or anxious tend to be especially sensitive to caffeine. The term "caffeinism" is used to describe a clinical syndrome similar to generalized anxiety and panic disorders that include such symptoms as depression, nervousness, palpitations, irritability, and recurrent headache. The intake of caffeine has been positively correlated with the degree of mental illness in psychiatric patients. In other words, the more caffeine that is consumed the greater the mental illness in these patients. The combination of caffeine and refined sugar seems to be even worse than either substance consumed alone. Several studies have found an association between this combination and depression.

Exercise and depression

Regular exercise may be the most powerful antidepressant available. Various community and clinical studies have clearly indicated that exercise has profound antidepressive effects. These studies have shown that increased participation in exercise, sports, and physical activities is strongly associated with decreased symptoms of anxiety (restlessness, tension, etc.), depression (feelings that life is not worthwhile, low spirits, etc.), and malaise (rundown feeling, insomnia, etc.). Furthermore, people who participate in regular exercise have higher self-esteem, feel better, and are much happier compared to people who do not exercise. Much of the mood elevating effects of exercise may be attributed to the fact that regular exercise has been shown to increase the level of endorphins. When endorphin levels are low, depression occurs. Conversely, when endorphin levels are elevated, so is one's  mood. There have been at least 100 clinical studies where an exercise program has been used in the treatment of depression. It was concluded that exercise can be as effective as other antidepressants including drugs and psychotherapy. More recently, even stricter studies have further demonstrated that regular exercise is a powerful antidepressant. The best exercises are either strength training (weight lifting) or aerobic activities such as walking briskly, jogging, bicycyling, cross-country skiing, swimming, aerobic dance, and racquet sports. The important thing is to train with an intensity that will keep your heart rate in the training zone.

Depression - Dietary Guidelines

It  is  now a well-established fact that certain dietary practices cause, while others prevent, a wide range of disease. Quite simply, a health-promoting diet provides optimal levels of all known nutrients and low levels of food components which are detrimental to health, such as sugar, saturated fats, cholesterol, salt, and food additives.

A health-promoting diet is rich in whole "natural" and unprocessed foods. It is especially high in plant foods, such as fruits, vegetables, grains, beans, seeds, and nuts, as these foods not only contain valuable nutrients but additional compounds which have remarkable health-promoting properties.

Depression Therapy Comments

Counseling therapy that has the most merit and support in the medical literature is called cognitive therapy. In fact, cognitive therapy has been shown to be equally as effective as antidepressant drugs in treating moderate depression. However, while there is a high rate of relapse of depression when drugs are used, the relapse rate

for cognitive therapy is much lower. People taking drugs for depression tend to have to stay on them for the rest

of their lives. That is not the case with cognitive therapy because the patient is taught new skills to deal with depression. Psychologists and other mental health specialists trained in cognitive therapy seek to change the way the depressed person consciously thinks about failure, defeat, loss, and helplessness.

Factors Contributing to Depression

EFA deficiency, food sensitivity, toxic metal exposure, bowel toxemia, illicit drugs, poor diet • hypochlorhydria, toxic solvent exposure, candidiasis, endocrinopathies

Dietary Suggestions

• FirstLine Therapy® Diet

Suggested Nutritional Supplementation

• Symphora - 2-4 tablets daily.

Symphora is formulated to promote a positive mood and mental well-being by beneficially modulating

cerebral metabolism of the neurohormone cortisol.

• Somnolin - 2-4 tablets daily.

Somnolin is designed to support a positive mood and an alert, relaxed state during the day, while promoting recuperative sleep at night through beneficially modulating the metabolism of serotonin.

• St. John's Wort - With ActiFolate® and B12 - 1 to 2 tablets daily

St. John's Wort with ActiFolate and B12 is formulated to support a calm, positive mood with nutrients that

may play a role in serotonin metabolism.

• Wellness EssentialsTM - 1 packet twice daily.

Base nutrition with essential fatty acids and detox support.

For severe depression add to above protocols:

• Cenitol - 1 -2 scoops mixed in juice 1-3 times daily.]

Nervous system support.

Caution: Not to be used by patients taking lithium.