The Biochemistry of Depression

Lynn Mikel, ND • Feb 01, 2019

As spring time approaches and the clouds start to part, I notice many people’s moods pick up, including my own! However, depression is an ongoing problem for many people, and it can be caused by several factors ranging from stress and anxiety to metabolic imbalances and nutritional deficiencies. So how do you know which it is?

Moody Neurotransmitters
Let’s start from the top: your brain. Neurotransmitters are the chemical messengers in your brain that regulate mood; the most important for depression being serotonin, tryptophan and norepinephrine.

Low serotonin levels can cause depression, along with anxiety and sleep problems. Antidepressants like Prozac work by keeping levels of serotonin more available within the nerve area of communication, called a synapse. Foods that support serotonin production are carbohydrates, but the nutrients that are specifically needed to make serotonin come from tryptophan, B6, vitamin C and the B complex.

Tryptophan is an amino acid that is the foundation molecule, or building block, needed to make serotonin, and it is plentiful in milk and turkey. In its supplement form, 5HTP, it is often prescribed by naturopaths for depression. If people’s depression is a result of low serotonin, they usually respond quickly to this modified form of the amino acid. This should not be taken if a person is using a serotonin enhancing anti-depressant, as a side effect of excess serotonin may occur causing the same symptoms as the ones needing to be improved.

Norepinephrine deficiency can also cause depression, especially with associated fatigue and low energy. Norepinephrine is supported by improving the availability of the amino acid tyrosine, found in foods like meats and cheese. In order for tyrosine to make norepinephrine, we also need adequate amounts of B6 and vitamin C.

Dietary Support
A diet full of whole foods can help support a better mood by filling in nutrient-deficient holes caused by an unbalanced or high sugar diet.

- Fruits and vegetables, seeds, nuts, rice, legumes and whole grains with the exception of wheat (wheat gluten is linked to depression and is a common food allergy) contain complex carbs that promote serotonin production, resulting in a more relaxed feeling.

- Egg whites, turkey, salmon, white fish and spirulina are high in the amino acid tyrosine to fight fatigue and lethargy.

- Avoid all artificial sweeteners, especially aspartame or NutraSweet, which may interfere with serotonin production and disrupt brain chemistry, associated with insomnia and headaches.

- Avoid all concentrated sugars, which often cause a feeling of fatigue and depression after consumption. Try stevia as an herbal alternative or agave, a low glycemic sweetener made from fruit.

- Avoid alcohol, caffeine and processed foods as these quickly deplete the minerals and cofactors needed to synthesize amino acids into neurotransmitters. They also spike blood sugar and deplete the adrenals, both leading to fatigue.

- Keep your mind active and get plenty of rest and regular exercise.

- Get outside for full spectrum light exposure for at least half an hour a day to improve mood.

Nourishment can go beyond physical substances and may also include words, touch, environment, consciousness, prayer and intention. The unconscious wants our attention and to explore it is to have more insight into our thoughts and perspectives on life. All these have as dramatic effect on biochemistry as do specific substances. Who hasn’t felt uplifted by a walk in a garden, the sound of a baby’s laugh, an inspired sermon, a hug, or someone taking the time to listen to your life story?

As a naturopath, I use an array of nutrients, herbs, and homeopathy to help people with depression. The examples I have listed are only a few and should be tried under the supervision of a naturopath. There are many alternative treatments for other emotional and mental conditions as well, such as anxiety, attention disorders, fear and grief. A skilled therapist, a group, books, spiritual teachings and a multitude of techniques are available to work on attitude and thinking.

Take care, and call for an appointment or bring it up at your next appointment if depression or some other mood just seems to persist!

Lynn Mikel’s experience and education help her formulate individualized treatment approaches, including diet assessment, education for your specific symptoms and underlying causes. She graduated from Bastyr University with a doctorate in Naturopathic Medicine in 2002 and has an extensive background in the medical sciences, psychology and counseling. For more information, visit DrLynnMikel.com or call 206.878.2628.

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