Non-Pharmacological Options for Managing Depression: What the Pharmaceutical Companies Will Never Tell You
| - Bright light exposure represents a proven strategy for managing depression. Light receptors in the retina connect to circuits in the brain that regulate circadian rhythm. Sunlight is the prime stimulator of the eyes’ photoreceptors: it triggers a cascade of neurochemical reactions that aid in keeping the “body clock” in synch. Regular bright light exposure – either via sunlight or specially designed light boxes – can restore healthy circadian function to the brain and improve mood. |
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- - Bright light exposure represents a proven strategy for managing depression. Light receptors in the retina connect to circuits in the brain that regulate circadian rhythm. Sunlight is the prime stimulator of the eyes’ photoreceptors: it triggers a cascade of neurochemical reactions that aid in keeping the “body clock” in synch. Regular bright light exposure – either via sunlight or specially designed light boxes – can restore healthy circadian function to the brain and improve mood.
- - Yes, I must mention the dreaded “e” word. Two landmark studies have shown that just moderate physical activity – walking three times a week – is as effective as prescription antidepressants such as Zoloft. Physical exercise stimulates the synthesis of growth hormone that initiates the sprouting of new nerve connections. Simply put, exercise helps reverse the neurotoxicity of depression.
- - How we feel is critically affected by diet. A deficiency of omega-3 fatty acids – some of the key building blocks of brain tissue – is now strongly linked to depression. Omega-3 fats facilitate the brain’s use of the “feel-good” nerve chemicals – norepinephrine, serotonin and dopamine. Omega-3 supplements, typically in the form of fish oils, have demonstrated in multiple trials to have a considerable antidepressant effect.
- - Ever heard the expression “if you want to change the way you feel, change the way you think?” Modification of negative, pessimistic thinking is definitely reflected in corresponding shifts in brain activity for the better. You can often accomplish this free of charge by befriending positive, optimistic people or seeking out a mentor. Positive people typically won’t let you slip into apathetic thinking patterns when you’re in their presence. You can then model their upbeat attitude when you’re on your own.
Joe
Why do you use the term “approaches” rather than the term “treatment” for nonpharmacologial intgerventions? If light, exercise, and diet reduce the symptoms of depression as well as or better than pharmaceutical “treatmetns” are these three not also “treatments.” See my book–I’m Still Here: A Breakthrough Approach to Understanding Someone Living with Alzheimer’s–for the details of this argument, including definitions and examples from nonpharmacological Alzheimer’s treatments. John Zeisel
Depends how you define the term treatment – Mosby’s Medical Dictionary, 8th edition:
1 the care and management of a patient to combat, ameliorate, or prevent a disease, disorder, or injury.
2 a method of combating, ameliorating, or preventing a disease, disorder, or injury. Active or curative treatment is designed to cure; palliative treatment is directed to relieve pain and distress; prophylactic treatment is for the prevention of a disease or disorder; causal treatment focuses on the cause of a disorder; conservative treatment avoids radical measures and procedures; empiric treatment uses methods shown to be beneficial by experience; rational treatment is based on a knowledge of a disease process and the action of the measures used. Treatment may be pharmacologic, using drugs; surgical, involving operative procedures; or supportive, building the patient’s strength. It may be specific for the disorder, or symptomatic to relieve symptoms without effecting a cure.
Joe,
I recently attended your seminar in Princeton. I found it to be so helpful. I have a private counseling and mediation practice.
i would be interested to read more about drug interactions with addicts who have addictions to heroine and cocaine.
Would you be able to address more on those topics in newsletters?
Thanks
Chris Tomalin