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Hope and Healing for Anxiety and Depression


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The Natural Way to Heal Anxiety and Depression

When I first wrote “Change your Life! Hope and Healing for Anxiety and Depression” and before I published my article about my story and my struggles with anti-depressant medications, I knew very little about some of the more natural ways of improving mental well-being. What I am referring to is not the natural tools of counselling, exercise, meditation and getting good sleep at night. I am referring to a whole world of possibilities that have opened up to me through suggestions from readers or my own ceaseless research and experimentation since that article went online in October 2013. As of this writing, that article has now had over 100K views (although after a refresh of the Mad in America site it shows only those views since 2016) and due to this and providing my contact details to readers, I have received hundreds of emails from people from all over the world for the past four years asking for guidance for either themselves or for a loved one whether it is a parent, child, sibling or friend. These people are often at a loss, confused, afraid and wondering where to turn for help. A consistent theme that comes up is their frustration with the medical professional who is either treating them or their loved one as when the issue of the drug being the problem or a tapering off is suggested, these medical professionals respond with anything from indifference to outright hostility towards their patients or suggest that they need to try another medication or take an additional one to stop the side effects of the first one! This is not a couple of people folks, this is a percentage of the world’s population who are being put onto anti-depressant medications for very different reasons without any thought as to whether medications are the right path to take or what the potential impact could be if the patient did have to take them. The World Health Organisation predicts that by the year 2020, depression will be the second leading cause of disability throughout the world, and its researchers estimate that

178 million people were suffering from depression in 2011. [1]

It is disturbing to note that in his book “Your Drug May be your Problem”, Dr Peter Breggin mentions that it was way back in March of 2004 that the FDA finally decided to acknowledge after years and years of professionals such as himself, Dr. David Healy, Dr. Joseph Glenmullen had been warning about the dangers of the SSRI (selective serotonin re-uptake inhibitors) that anti-depressants have some major concerning side effects. They finally had to agree that anti-depressants were now “known” to not only cause agitation, anger and suicidality in teenagers but that in adult populations they were also now linked to: “anxiety, agitation, panic attacks, insomnia (my words: a big one I see with my clients and have experienced myself with SNRI’s when once being mistakenly placed onto a tricyclic anti-depressant by a senior chief psychiatrist who swore that he would give this to his own brother based on his 20 minute discussion with me), irritability, hostility, impulsivity, akathasia (severe restlessness), hypomania and mania”[2]. Stunningly, the very things that the anti-depressants are often prescribed to help with!

I am certainly not saying that what I will discuss here is definitive in any way. Healing comes in many forms and there are a whole raft of healing methodologies that I am aware of but have not tried or researched in any detail including naturopathy, reiki, sound healing, Chinese medicine etc. What I am primarily focusing on here is what is believed to be the key issue when it comes to anxiety and depression and that is lowered levels of serotonin and the brain and body’s ability to communicate effectively using the neurotransmitters we need to help us cope and feel good in life. These lowered levels may come about for a variety of reasons as will be discussed and what I propose is a dietary approach and vitamin and supplement approach that is targeted at both increasing the actual levels of serotonin in the body and brain as well as increasing and facilitating the brains capacity to communicate effectively within itself.

Part of the reason that I have kept researching and learning more and more about psychiatry, anti-depressant and anti-anxiety medications is my strong desire to get off anti-depressants completely but really a much larger reason is my drive to raise awareness not only within the general public but within our government health agencies and within the medical professions themselves – especially doctors and psychiatrists.

The natural health professions already know a lot (but certainly not all) of what I now know but I am consistently and very alarmingly shown how very little the medical profession really knows about the balance of pros versus cons of taking anti-depressant and anti-anxiety medications. In addition, they know little or nothing about some of the things I am going to talk about in this chapter with regards to exactly what produces serotonin and dopamine in our bodies and brains, how our bodies convert certain foods and amino acids into other forms which then become our happy and joyful neurotransmitters – dopamine, serotonin and noradrenalin (noradrenalin has more of an energising/activating effect on us and is supposed to help remove the lethargy that comes with deep depression).

There are always consequences when it comes to taking psychiatric medications and I am referring to starting them, staying on them or trying to come off them when people feel they are ready. As an example, just one of so many, I had a client who recently came to see me after having had a breakdown due to his marriage being on the rocks and his wife being a functional but getting worse alcoholic. He had never been on anti-depressants in his life before and was now in his mid-forties. When I asked him how his sleep was he said it was very bad. I asked which drug he was on and he told me he was put on 75mg of Effexor XR (slow-release). Having had my own exposure to this wonderful drug (note the sarcasm), I asked him at what time of the day he took the drug. He said he had originally been taking it in the morning but had felt queasy and so had tried taking it at night. I went on to explain to him that Effexor is an SNRI (serotonin and NORADRENALIN reuptake inhibitor) meaning that it will artificially increase both of these vital neurotransmitters in your brain. I said, you are basically doing the equivalent of lying down to go to sleep and then giving yourself a shot of adrenalin! The look of surprise on his face showed me that his doctor had not even explained to him exactly what it was he was taking or how it would help – or not help in his case. Effexor is also known to be one of the most difficult drugs to come off because it only comes in capsule format and dosages of 37.5mg, 75mg and 150mg. These are incredibly hard if not impossible to breakdown into lower doses as you can with the tablet and water-soluble medications. I have had one client who successfully weaned off Effexor over two whole years by opening and counting the beads in each capsule and removing a couple each time! And she still endured some heavy withdrawal reactions.

I explained some of this to my client and mentioned that getting no sleep was only compounding his difficulty in staying calm and focused and that although people generally do have sleep disturbances during anxiety and/or depression, he was doing himself a huge disservice by taking it at night. I saw him two weeks later and he informed me that his sleep had improved. He could now get 4-5 hours’ sleep without waking. And that was an improvement! I know how it goes because I have been there, except when I was taking Effexor XR, which served a purpose for me but only for a very limited period, I had huge issues with not being able to fall asleep or falling asleep and waking two or three hours later and being “wired” and unable to fall asleep again. I transitioned myself away from Effexor and have never looked back.

In this chapter I will discuss exactly how anti-depressant medications work (supposedly) because even what we think we know as facts about the chemistry of the brain is being turned on its head more and more as time goes by. We used to think that it was a FACT that neurotransmitters are created and remain within our brains. We now know, that a large proportion of these neurotransmitters are created and can be found in the stomach and this has implications for a range of things to do with what we eat and drink as well as other medications we take such as anti-biotics. So, let us begin there shall we?

Antibiotics

It came as quite a surprise to me only recently whilst reading Dr.David Perlmutter’s brilliant books “Grain Brain” and “Brain Maker” to learn that anyone who has had to take antibiotics for a period of time may have lowered levels of serotonin due to the fact that antibiotics as we all know destroy good and bad bacteria in the gut, however, as it turns out, anti-biotics are also destroying and preventing the creation of serotonin in our stomachs as well.

As I was pondering this it suddenly occurred to me that when I turned 15 years old I got a really bad attack of acne. I tried all the soaps and just about anything I could to stop them but it just went from bad to worse. It didn’t help that I had recently got braces and glasses as well and so my poor self-esteem suffered something horrible during my teen years. But, more than that, I remembered that rather than being put onto Roaccutane the skin specialist recommended another acne medication called Minocycline. As an aside, the brand name Accutane (Roaccutane) was discontinued by its manufacturer in 2009 – Roche. A 2001 article in the New England Journal of Medicine linked Accutane to depression. A U.S. Food and Drug Administration (FDA) study examined 110 people who took Accutane and were hospitalized for depression or attempted suicide. Their ages ranged from 12 to 47. By the time Roche stopped making the drug, people who experienced Accutane’s side effects – as well as their families – had filed nearly 1,000 lawsuits against the company

I took Minomycin (Minocycline) as a teenager religiously for approximately four years. And so, I decided to look it up online and was surprised to learn that it is a broad spectrum antibiotic! Every day, for four years…as a teenager. If what Dr. Perlmutter says is true, and I have no reason to doubt his credentials or over thirty years of research into the food brain connection – then my brain was being starved of essential neurotransmitters during a crucial time in my adult development. Now, I am not saying that it was exclusively the reason that I struggled with anxiety in my young adult life (although on thinking about it I do not remember being an anxious child or anxious prepubescent). In fact, I was quite a naughty risk taker and would often land myself in hot water at home for jumping off roofs, throwing fruits over the fences at friend’s neighbour’s windows or smoking behind an old oak tree at the age of 10 or so.

I digress, however, it is part of the story of me never really having any major anxiety issues as a child. I was as scared as your average kid of clowns or what have you and when I reflected on taking antibiotics for all those years and then seeing in black and white that they can either destroy or prevent serotonin from being produced in the stomach, it really gave me pause to rethink just exactly where my anxiety in my late teens and early twenties came from. Nature or nurture or something worse – medical science in the form of drugs supposed to help us but unwittingly doing more damage than they are worth. This is just the tip of the iceberg. It really makes me wonder how many teenagers are suffering needlessly from anxiety and/or depression due to this issue. Going through puberty is hard enough without antibiotics screwing up your neurobiology!

The end result is just to be aware that if you are taking antibiotics, you MAY have a problem with lowered levels of serotonin and dopamine and as such it is just good practice to take a high potency probiotic. One strain in particular that Dr. Perlmutter recommends is that you ensure that the bacteria bifidobacterium infantis is present in your probiotic.

Foods that can help and foods than can harm.

You may be surprised to learn that eating a slice of whole meal bread could also be a contributor to lowered mood and changes in blood sugar levels and neurobiology. In fact, any food containing gluten has this possibility as our bodies were not made to process the kinds of grains we consume today – especially the wheat found in our breads, pastas, pastries and cookies. Since around the age of twenty four – about the same time I was put onto antidepressants for the first time – I started having trouble with dry skin. It seemed to just be something that I had to live with but it became embarrassing at times and the skin around my nose and cheeks would sometimes be red. It improved somewhat into my thirties but never really cleared up. It did seem to get worse in colder weather which is to be expected. It also appears to get worse if I don’t get enough sleep. However, none of these could account for the consistent red and dry skin. I tried once again any and every topical treatment I could find including cortisone creams which are really not good for you. But, after having read Dr. Perlmutter’s books, I went cold turkey on gluten. I had been thinking about doing this for some time as quite a bit of the research that I was finding had a consistent theme of avoiding too much gluten. It’s not so much carbohydrates that are the problem, we all need a good amount of protein and carbohydrates, it’s the gluten! When I started investigating exactly what I was eating in my diet that had gluten in it I was very surprised. Call me ignorant but I had no idea that oats are full of gluten and I would often have oats for breakfast thinking how healthy I was being. Out went the oats. Eggs on toast, out went the toast. I have found enough restaurants will now offer you gluten free toast anyway if you like so this is no biggie. To be honest, it really wasn’t that hard giving up gluten. You start to focus on getting more protein into your diet which as you will see in a moment is critical, but you also just start to think of meals that are fairly easy to prepare – such as baked fish with veggies and some roasted potato chips or rice (rice is safely gluten free – hooray for rice. As is all corn/maize based meals and snacks). However, do be aware that white rice in particular has a high sugar content. So, all in moderation.

What I found literally within two to three weeks of stopping gluten is that my skin cleared up. The angry red splotches just magically disappeared. No ointments, no medications, just no gluten and good enough sleep. I also notice that even after eating a meal such as spaghetti bolognaise with gluten free spaghetti (made from soy and rice flour), I never feel bloated the way I normally would.

Another reason I chose to go gluten free (even though I still cheat here and there and have something naughty – I don’t believe in the deprivation method of changing your habits) is that Dr. Perlmutter indicates in his books that gluten is now linked to higher incidences of Alzheimer’s disease, dementia and diabetes.

A study that he mentions in his book “Grain Brain” mentioned a research study about a little island village in the Mediterranean that had the most centurions in the world (people who lived to see 100) as well as the lowest incidences of Alzheimer’s and dementia in both men and women. When looking for what caused this amazing outcome in this population the only thing they found radically different in the lives of these people was their diet. They drank red wine and coffee and had plenty of protein based meals such as fish and meat but very little if any breads. I’ll leave you to ponder that and also to think about whether your own little gluten free experiment is in order.

Dr. Perlmutter also indicates a direct link between gluten and inflammation in the body and brain. We can feel and see inflammation in the body with conditions such as gout and rheumatoid arthritis but we cannot feel or see (without a brain scan) inflammation in the brain that may also be caused by gluten. Either way, I decided to get off the gluten and my skin clearing was actually just a nice side effect. Way too many people in the western world are now dying from dementia and Alzheimer’s and I really don’t think our faster pace of life or higher stress levels can account for this phenomenon.

In addition, I’m going to tell you something you already know about your diet. Cut the sugar, reduce caffeine to one drink per day (preferably in the morning) particularly if you suffer with anxiety or sleep problems and certainly nothing with caffeine after 2pm.

Ensuring that you eat your fair share of green leafy vegetables is also advice as old as the hills in terms of diet and well-being advice but it’s funny how few people actually follow through on this. If you don’t want to go through the hassle of buying and chopping veggies every day then cheat by getting the super green veggie powders that are now commercially available in most major supermarkets and health food stores and make yourself a berry, banana, protein powder and super green veggie smoothie. Brilliant for your brain and energy levels.

And of course, drink loads of water, at least two liters per day (I can usually manage about one and a half per day easily), which is easily done if you carry around one of those 500ml bottles and just make sure you are refilling it a few times a day. This will be even easier and more necessary when we go through the section on supplements and vitamins as you will need to have your water with you anyway.

The last thing that I will recommend in terms of actual food intake or changes is to try and add more protein in the form of fish, eggs, milk (lactose free if you can get it) and meat. The reasons are many. One of the reasons fish is on that list is because certain fish are high in Omega 3 essential oils. When I tell friends or clients about the need to be taking Omega 3 every day some will say “But I eat fish in my diet!” Unfortunately, the amounts of fish you would have to eat to get the benefits we will talk about in terms of your brain are not reasonable or desirable for anyone.

This is where I end the discussion on diet and I believe this covers the essentials you need to know in your quest for removing anxiety and depression from your life naturally through diet. There are plenty other good books to be read completely dedicated to the subject.

Vitamins and Supplements that Can Help

This section will detail some of the most important vitamins, minerals and amino acids that you can take to assist you staying away from taking anti-depressants in the first place, feeling better while being on them or supporting you during a tapering programme. This has been, as I mentioned earlier, a four year odyssey for me both personally and professionally as I have tried various options as I learned about them, avoided others due to fear mongering online (only to find out there were other reasons certain amino acids were not commercially available), and am still in the process of investigating some others.

What I have learned and shared with my clients and those who write to me from all over the world has helped many people cope better with anti-depressant and anti-anxiety drug withdrawal. When I think of the needless suffering that hundreds and thousands of people have gone through across the globe due to a lack of understanding and awareness of other viable alternatives to taking psychiatric medication for anxiety and depression I get pretty fired up as you could possibly tell from my writing. The number of young teens being put onto anti-anxiety and/or anti-depressant medications prematurely in some cases and completely unnecessarily in other cases makes me really angry. As they say, if only I knew then what I know now, and if I could magically have gone back in time to my twenty three year old self back in March 2000, I could have possibly saved myself 20 years of the difficulties of being on and trying to come off these medications. It’s not only what I have had to go through but what my family and some friends have had to go through too, and I know I am certainly not alone when it comes to not only medications but mental health in general when people struggle with anxiety and/or depression.

5-HTP (5- Hydroxytryptophan)

So, let us begin at the beginning, with the first supplement that was brought to my attention very soon after I published my story online in 2013 by one of the readers of the story. This particular person mentioned that once off the medications, a person could/should take an amino acid called 5-HTP. I had never, not once in thirteen years of experiencing anxiety and depression personally and as a mental health professional, heard about 5-HTP. Have you heard of it? I’m willing to be a lot of money that you haven’t and that your doctor and definitely your psychiatrist haven’t either. Why is that? What is 5-HTP?

5-HTP is a chemical by-product of the protein building block L-tryptophan. It is also produced commercially (and this is what you would be taking if you chose to try it) from the seeds of an African plant known as Griffonia simplicifolia. 5-HTP is the last step in the process of converting protein in your stomach into the essential neurotransmitters – serotonin and dopamine. Protein is the key building block required in your diet which your body uses to synthesize (using a combination of vitamins) into L-tryptophan and then 5-HTP. Having high levels of 5-HTP should lead to higher levels of serotonin and dopamine which should lead you to feel calmer, happier, more focused and generally more optimistic about just about anything in your life. Note that it can take a number of weeks to be effective and – once again – the dosage is variable (a typical dose of 5-HTP is in the range of 300-500 mg, taken either once daily or in divided doses. Lower doses may also be effective, although usually when paired with other substances). 5-HTP is used as a supplement (rather than tryptophan itself) to increase serotonin levels as tryptophan can be diverted into niacin production or protein construction whereas 5-HTP has the sole fate of serotonin synthesis. 5-HTP also crosses the blood brain barrier easily. [3]

Although this may seem like a scary way to approach taking something to help with anxiety or depression, I would prefer trialing various dosages of 5-HTP any day over playing around with an anti-depressant or anti-anxiety medication. It’s certainly, in my opinion, worth trying the 5-HTP first.

Even though it is becoming more widely known that the chemical imbalance theory of mental health problems is actually no more than psychiatry’s little green man behind the curtain or the emperor with no clothes, rather than the objective-scientific truth, these neurotransmitters do exist and are responsible for many of the cases of clinical depression and debilitating anxiety (and in some cases panic attacks) in most people.

However, it is one thing to say that serotonin levels have been lowered and possibly caused by stressful life events which led to increased cortisol – a chemical in the body released during times of stress which may also reduce production of serotonin in the body – but it is quite another thing to tell a person that he or she has a “chemical imbalance“ in their brain and that they therefore have some sort of “disease” that is as incurable as diabetes. “Just keep taking your medications the same way a diabetic needs insulin” and shut up and don’t you dare challenge the established order of psychiatry’s control of medicating anxiety and depression or worry about the links between some in the psychiatric professional communities and the huge pharmaceutical companies which are making billions of dollars a year. Surely it can’t be as easy as getting their sales representatives to buy our doctors lunch and explain to them why this new wonder drug is good for their patients with depression and has even fewer side effects than the previous products or versions? You get the picture. If you want to know a lot more about all of this please visit Robert Whitaker’s brilliant site www.madinamerica.com and better yet get a copy of his seminal book “Anatomy of an Epidemic” as well as another book written as far back as 1988 (the very year Prozac was introduced into the market) by Dr. Elliot Valenstein called “Blaming the Brain”.

In blaming the brain, Dr Valenstein states the following in his opening chapter: “Throughout this book I will argue that the evidence and arguments supporting all these claims about the relationship of brain chemistry to psychological problems and personality and behavioral traits are far from compelling and are most likely wrong. The claim that psychotherapeutic drugs correct a biochemical imbalance that is the root cause of most psychological problems also rests on a very shaky scientific foundation. These ideas are simply an unproven hypothesis, but for reasons that will be explored, they are heavily promoted as a well-substantiated explanatory theory. Because these ideas have enormous implications, there is a great need to examine the evidence and basic assumptions much more critically than has been done up to now”.[4]

Coming back to 5-HTP, it was banned in America until only recently due to some bad batches that came out of a dodgy manufacturer in Asia which led to some major government concerns about its properties. I believe that it is now available in the USA and is certainly available in Australia through online purchase. However, interestingly enough, you will not find it in any pharmacy or even health food store because it just isn’t widely known. And I just have to ask why? Why would a naturally occurring food derivative (amino acid) that can help to increase serotonin in the least disruptive and invasive way not be on the shelves in pharmacies and heavily promoted by doctors? I’ll leave you work that one out. There are different opinions online about the efficacy of 5-HTP as there are about just about any product when it comes to mental health or well-being. And, we are all different. We all respond differently to different products and food substances so there is no one size fits all here of course. But, wouldn’t you say it’s worth trying something natural FIRST with no known side effects or major withdrawal issues before medically tampering with our body and brains neurobiology with so many unknowns?

One caveat here and this is where the story gets a little thorny. You are not supposed to take 5-HTP if you are already taking an antidepressant (SSRI or SNRI) just in case you end up with a case of serotonin syndrome which is where your brain/body overproduces serotonin and this can lead to potentially some harmful outcomes and even (as some sites will say) fatal results. There are very specific signs of potential serotonin syndrome though and so if you are starting to experience any of them you would just immediately stop taking the 5-HTP. It’s only our lack of knowledge of what is happening that is the problem. Once you know what to look for you are responsible to monitor how you are reacting to anything you take whether it’s 5-HTP or an aspirin. And ensure you have the support of a trusted medical doctor but only one who is willing to support what you would like to do with your own body, mind and life.

L-Tyrosine

L-Tyrosine is another amino acid supplement that assists with increasing – through natural means – our levels of dopamine and to some degree norepinephrine. I came across it while searching for natural ways to increase dopamine levels as I had discovered that serotonin could be increased using 5 HTP so I wondered whether something similar was the case with dopamine – and sure enough, if you seek you shall find.

L- Tyrosine is one of the amino acids, which are the building blocks of protein. The body makes tyrosine from another amino acid called phenylalanine. Tyrosine can also be found in dairy products, meats, fish, eggs, nuts, beans, oats, and wheat. However, trying to get the amount of tyrosine you would need from food has the same issue as trying to get all the Vitamin C you need from oranges or all the Omega 3 Fish Oil you need from eating fish. Way too hard.

Several studies show that tyrosine improves mental performance under stressful conditions, such as military training, cold-induced stress, or noise-induces stress. In addition, tyrosine improves memory under stressful conditions, such as cold-stress or multitasking. Taking tyrosine seems to help people who have lost a night’s sleep stay alert. Also, early research suggests that tyrosine improves memory and reasoning in people who are sleep-deprived.[5]

Anecdotal reports from people who have tried L-Tyrosine that it helps increase energy, concentration and mood. Well worth giving it a try I would say. I have used it myself and have found it to be of benefit along with the other dietary changes and supplements mentioned here.

St. John’s Wort

I am not going to say too much about St. John’s Wort, firstly because I have not really had much experience with it other than to note it is widely prescribed in Germany rather than antidepressants. Apparently, German doctors and the German public in general prefer to use St. John’s Wort as a first line treatment for depression and various studies in Germany have shown it to be more effective as placebo, and other anti-depressants. Secondly, I don’t think it is easy to get results from St. John’s Wort as it takes longer to work and it is not clear exactly what dosage one would need to take for it to be considered “effective”. I suppose this would be the case with most medicines – medical or alternative – when it comes to healing anxiety and/or depression. Anyone considering using alternative methods for healing anxiety and depression or coming off anti-depressant or anti-anxiety medications needs to be prepared to do their homework and then undertake a bit of experimentation. With regards to St. John’s Wort, anyone suffering from mild to moderate depression should probably consider trialing it for themselves but expect it to take a few weeks to work and to play around with different dosages to see what dosage is right for them. The best thing about St. John’s Wort is that there are little to no side-effects and it is a natural herb, therefore it is safe compared to taking any psychiatric drug.

Vitamin B6, B12 and Vitamin C

Most people are aware of the need to take a Vitamin B supplement. I remember as a teenager taking a multi-vitamin B during exam times as I had heard that it was good for stress. I have always equated the need to be taking a good Vitamin supplement with good stress management. However, I only found out in the last four years that they are also very important in the process of your body converting protein into Tryptophan. Most people are aware that Vitamin B12 is a key vitamin that should be checked if they are suffering with extreme tiredness or having difficulty with their moods. B6 is also important in this process. The same goes for Vitamin C. We should all be taking a good vitamin C supplement on a daily basis. I personally take 1000mg per day. In addition, taking a high strength multi-B complex is also highly recommended due to the body’s need for these vitamins during the synthesis of protein into tryptophan and then tryptophan into 5-HTP, serotonin and dopamine.

Omega 3 Fish Oils

I had heard about the benefits of taking fish oils in terms of it being good for joints as well as being good for the brain. What I never really knew was that Omega 3 and Omega 6 play pivotal roles in helping the brain function as well as ensuring a healthy environment for your brain cells and neurotransmitters to communicate with each other. Omega 3 Fish Oils are also helpful in reducing one of the withdrawal effects of tapering off an anti-depressant which is the very unpleasant electric “zap” like sensations that commonly occur when attempting a withdrawal. I still cannot believe how few doctors, psychologists and psychiatrists are aware of this. In terms of dosage, Fish Oils come in all shapes and sizes and it was through reading some of information from The Road Back Programme created by James Harper that understood that not all omega 3 fish oils are created equal. Jim is a very caring pharmacologist who has been helping people reduce or taper off anti-anxiety and anti-depressant medications for over 16 years. Dosage recommendations vary and Jim mentions that the best Fish Oils are derived from fish such as salmon, herring and trout as opposed to tuna. Effective dose recommendations can range from 400-800mg per day. In order to avoid having to take 4-6 capsules, I just ensure that I buy fish oils from credible brands which have high EPA potency such as 240mg or more per capsule as opposed to the standard 180mg in most commercially available products. Ensure that the product is also mercury tested and says that it does not have a reflux effect. I wouldn’t enjoy smelling like fish breath all day long and I’m sure you don’t want to either!

Passionflower

This is another naturally occurring remedy that I found out about from James Harper. James not only researched products that could assist people with drug withdrawal but also sourced and created a range of his own natural products. I did try taking some of James’ other products at one stage and there may have been some benefit in taking them but I found the most useful was the Body Calm Formula which is essentially passionflower mixed with the skin of a very specific cherry called – the Montmort cherry. In addition, Jim has created a proprietary product called JNK, which he has trialed again in a recent study in 2016 showing very positive results for both anxiety and depression. For more information you can visit his site at www.theroadback.org

Magnesium

Most of us know the sage advice of having a glass of warm milk can assist us with sleeping better or falling asleep. One of the biggest reasons for this is the magnesium in the milk.

“Magnesium is an essential dietary mineral, and the second most prevalent electrolyte in the human body. Magnesium deficiencies are common in developed countries. A deficiency increases blood pressure, reduces glucose tolerance and causes neural excitation. Magnesium deficiencies are common in the western diet because grains are poor sources of magnesium. Other prominent sources of magnesium, like nuts and leafy vegetables, are not eaten as often. It is possible to fix a magnesium deficiency through dietary changes (or supplementation). If magnesium is supplemented to attenuate a deficiency, it acts as a sedative, reducing blood pressure and improving insulin sensitivity. Maintaining healthy magnesium levels is also associated with a protective effect against depression and ADHD.” The standard dose for magnesium supplementation is 200-400mg per day. It is best taken in the evening as it helps to relax the muscles and assists with sleep. When looking at the diets of persons suffering from depression, there appears to be an inverse relationship between dietary Magnesium intake and depressive symptoms.[6]

 Zinc

Zinc is one of the 24 micronutrients needed for survival. It is found in meat, egg, and legume products. Oysters are particularly good sources of zinc. It is an aphrodisiac and testosterone booster, but it will only raise testosterone levels if the user is deficient in zinc. Zinc is also very important for the functioning of the enzyme, hormone, and immune systems.[7] Zinc has two standard dosages. The low dosage is 5-10mg, while the high dosage is 25-45mg. The low dose works well as a daily preventative, while the high dosage should be taken by anyone at risk for a zinc deficiency. Secondary to an improvement in overall mood, aggressive symptoms have been noted to be reduced with low dose zinc supplementation.

Staying Active (an absolute must)

Bolster your internal resources with good nutrition, stress-reduction techniques, regular sleep — and especially physical activity. Exercise has a powerful antidepressant effect. It’s been shown that people are far less likely to relapse after recovering from depression if they exercise three times a week or more. Exercise makes serotonin more available for binding to receptor sites on nerve cells, so it can compensate for changes in serotonin levels as you taper off SSRIs and other medications that target the serotonin system. (http://www.health.harvard.edu/diseases-and-conditions/going-off-antidepressants).

Summary

The above dietary and lifestyle suggestions are the ones I would most highly recommend regardless of whether you are still on or thinking about tapering off anti-depressant medications. In addition, I would say that anyone who is suffering with stress, anxiety or depression should go down the road of counselling, meditation, yoga, a gluten free diet with lots of protein, vegetables and probiotics, mild to moderate cardio-vascular exercise, supplements and counselling. Finally, connecting to those around you and building a strong network of supportive professionals, friends and family would also be something that I would say is a requirement for good mental wellbeing and enduring recovery from anxiety and depression.

 

 

 

[1] White, Ian. Beat Depression the Drug Free Way, 2011

[2] [2] Breggin, Dr. Peter R. Your Drug may be your Problem. Da Capo Press. 2007

[3] https://examine.com/supplements/5-htp/

[4] Valenstein, Elliot. S. “Blaming the Brain”, Free Press (1988).

[5] http://www.webmd.com/vitamins-supplements/ingredientmono-1037-tyrosine

[6] https://examine.com/supplements/magnesium/

[7]https://examine.com/supplements/zinc/