This past year has arguably been the worst year of my and my wife’s lives. So if ever either of us were going to go through the devastating struggle that is depression…..this would be the year. Thankfully, my Father has spared me from ever experiencing depression for myself. But I have watched close family, good friends, and classmates fight the fight and over the years have counseled many patients who have suffered with depression as well. To get a better picture of what the struggle of depression is like from someone I know well and admire greatly for her triumph in this battle, go HERE.
I want to talk about what you can DO to help yourself if you struggle with depression or are feeling like you are headed down that road. It is not a condition that can be effectively treated from only one angle, you have to approach it from all sides (physical, nutritional, and mental). And this is not all inclusive AT ALL. All of these things are helpful and will increase function in someone dealing with depression, but that’s not to say other things aren’t also helpful. The biggest thing is to do something, and to stay the course. It’s a rough road….
Nutritional Tips
We teach in the body that all symptoms produced in the body can only be one of two issues: 1. Too much bad 2. Not enough good. Depression is the exact same way. From a food standpoint, you HAVE to begin to remove some of the foods that are robbing your body of vital nutrients that assist in the repair and production of the neurotransmitters your body needs to create “happy thoughts”. This list is by no means exhaustive:
1. Artificial Sweeteners 2. Excess Sugar 3. Dyes 4. Sodas 5. Gluten
Each of these substances not only damages parts of your system, but it robs your body of other nutrients that you would otherwise need in order to function appropriately.
Now, to make it fair, these are the things you MUST make sure you are getting enough of in your diet….again, just a pinch of the list:
1. Quality Proteins (lean meats, etc) 2. Nuts and Seeds 3. High quality fats (coconut oil) 4. Water 5. Fermented Foods (Kombucha, saurkraut).
One of the struggles with many of my patients who deal with depression is the inability to regulate how much or what they are eating and not knowing why. I’ll explain: All of the neurotransmitters that are responsible for communication in the brain (dopamine, seratonin, etc) are produced in the gut. So eating actually produces a chemical surge of these compounds, causing us to relax. So you will want to eat and eat and eat to keep feeling that little jolt you got every time food hit your stomach. You have to resist this, if you can’t…then get someone to help you until you can. Eating out of control will begin to create insulin resistance problems which will stress out the adrenal glands, which will in the long run make your depression worse than it was. So schedule yourself to take in good nutrients every few hours to ensure your blood sugar stays level, but don’t overdo it. This is easier said than done….I get it….but it’s just the facts.
Supplements
If it was only as easy as changing up some diet…..then we wouldn’t be seeing people continue to struggle or take their own life from this condition. So to fully assist the body in doing all that it can to rebuild and rewire, you have to add in nutritional supplements.
There are some foundational things that someone dealing with depression needs to be on to keep their system at least sufficient in the main vitamins they need for baseline function:
1. B Vitamins: These are the building blocks of your neurotransmitters like Dopamine so without them, it is harder for your body to build those components. (1-2 a day) I like Super B from Young Living because the oils in the product help you to absorb it better.
2. Fish Oil: Blah blah blah…..there has been more info on fish oil in the past 10 years 
that probably any other supplements, but it’s all true. The fats in fish oil are vital to reducing inflammation, supporting healing, assisting in the rebuilding of nerve cells, helping to coat the brain and increase connections, help with cholesterol and circulation….the list goes on and on. For women, without a good supply of these fats, you can’t build up a proper supply of hormones because omega-3 fats are the building blocks of ALL of your hormones. You need to take a double dose of this. (3,000 mg DHA a day AT LEAST). Omega Sufficiency by Innate Choice is one of the best quality oils on the market.
3. Vitamin D: Research continues to support the fact that Vit D is practically a hormone unto itself with as much stuff as it affects and supports. It also assists the thyroid gland by helping you with calcium absorption. Innate Choice also makes a liquid Vit D that is very very good.
Ok, so those are the basics. On top of those, here are some other supplements that are good for function and support:
1. Adrenal Supports: Your adrenal glands help you successfully navigate the waters of stress so if they are fatigued (like 99.9999% of all Americans), then you need to support them. Rhodiola & Ginseng from Mediherb is a favorite of mine. It is an herb so it is stronger and works quicker, but it is very balancing. Ashwaganda is another herb that helps to rebuild your adrenal glands.
2. Tryptophan: Precursor to Dopamine, this one needs to be regulated by a natural doctor to help you with dosing (don’t go off and take 3 and go to bed….not a good idea) but it helps with neurotransmitter support.
3. Greens Products: To help your body detox and balance pH, green drinks are awesome. Chlorella and other products found in a green product give your blood good oxygen to help feed your brain. Hallelujah Acres has a really good one called Barley Max (get the Berry flavored).
4. CoQ10: To increase overall cell function and to improve the ability of the oxygen getting into your cells, then this one is a must. Take 800-1200 mg/day to increase function. Natural Factors is a good brand for this.
5. Mindwise: This is a new product from Young Living that improves mental function and brain support. It is phenomenal.
Ok, so that gives you a few supplements. The best option for someone dealing with depression and struggling with circling the drain are Essential Oils. We use and recommend Young Living Oils and have for 10 years so I will speak to those:
Essential Oils
1. Valor: Creates balance and stability and is always high on the protocol list for any mental conditions. Apply on the feet 2-3 times a day to start.
2. Joy: Helps to uplift mood and create more of a sense of “happiness”. Assists in reducing stress. Either apply this one to the wrists, or diffuse it in the room.
3. Brain Power: A really powerful blend that increases brain function and oxygen.
4. White Angelica: Another blend to help with emotional trauma and stress. Apply to wrists.
There are always others and you can get Zyto scanned to see what comes up at any given time, but that will get you started. We have one in our Hurst office so give us a call if you are interested in a scan.
Mental/Neurological
Neurologically, when depression occurs, there is wayyyyyyyyyyy too much RIGHT brain activity. The right cortex is your creative, big picture, emotional, caring, loving, colorful, stressful, depressed side of the brain depending on if it gets too far out of balance. The reason the symptoms get worse and worse from a brain stand point is that once you fire the nerve and then keep on firing it over and over and over again with negativity then that nerve gets bigger and stronger and will keep firing. So you have to do LEFT brain activities to help to balance it out. These include:
1. Journaling: This is a left brain activity that helps to reset function. This one is hard for some people to do, but if you can, then it makes a huge impact.
2. Right arm swings: Do your right arm only and swing the entire arm forward and then backwards 15-25 times in either direction while you count out loud. Just trust me on this, the pathways you fire while you do this go directly to your left cortex and improve function of that side.
3. Essential Oil under the LEFT nostril: You would do this 1-2 times a day. Take a dab on your finger of the oil you like the smell of the most and then rub it on your lip just under your left nostril a couple times a day. Smell as a sensory input goes straight up to the cortex on the same side and can help with more function.
4. Cross Crawl Exercises: any marching in place type exercises are really good. Just time yourself and do them for 60 seconds 2-3 times a day.
5. ALL Exercises in general: You HAVE to move. I know….the people who struggle with depression are going to say, “YEAH RIGHT, when I’m really having a hard day, the LAST thing I want to do is move around.” I get it, I really do, but this is something that is vital.
Mental/Spiritual
I wish it was as easy as taking a few products and moving around and doing the “Happy Dance” and then POOF, everything goes away. But unfortunately there is a battle going on for your mind on a daily basis.
“For we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places.” Ephesians 6:12
There is a war going on for your mind every single day. Everything starts in the mind. Dr. Caroline Leaf in her book “Who Switched off My Brain” talks about how every action, every thought, every choice has to start in the brain. So if the enemy can get your mind so messed up that you can’t do anything at all and are paralyzed…..the he’s a happy 
camper.
Fortunately for us, our Father does NOT want that to happen to you or me. He loves you more than you can fathom and wants to “give you hope and a future (Jeremiah 29:11)”. When you walk in that relationship, you earn weapons to fight this war that are not in our flesh because in our own flesh….it’s impossible.
“For the weapons of our warfare are not of the flesh but have divine power to destroy strongholds” 2 Corinthians 10:4
So cling to the One who holds it all. Rest in Him and find your identity in Him.
For those of us on the sidelines, cheering our friends/family on in this fight…..PAY ATTENTION. You have to “Keep Your Love On” as Pastor Danny Silk says to continue to press in. Not in an annoying, nagging way, but in a “I’m not going anywhere, no matter how bad it gets” way. And pray without ceasing.
You can beat this. But ask for help.
JB