Mild Depression May Be Reduced with Lifestyle Choices
A brisk run, a friendly game of chess, a soothing massage: All of these pursuits can help ease mild depression, experts say.
"These are all things that are certainly worth trying and are generally healthy, anyway," says Dr. Nadia Marsh, an expert in treating depression and chief of the division of geriatrics at Cabrini Medical Center in New York City.
Dr. Marsh stresses, however, that alternative or complementary therapies probably will not do much to ease really serious depression.
"For any form of mild depression, all of these things can help when added together," she notes. "But, even then, it's not a form of treatment in and of itself."
Each year millions of Americans are diagnosed with depression, and many turn to their physicians for either professional psychotherapy or an antidepressant medication - usually widely used selective serotonin reuptake inhibitors (SSRIs) such as Prozac® or Zoloft®.
But increasingly, individuals are also looking for non-pharmacologic relief of illness, including depression.
Unfortunately, according to Dr. Marsh, the evidence to support the effectiveness of alternative therapies against depression is not strong.
"The studies for non-pharmacologic interventions have not been great," explains Dr. Marsh. "There are relatively few randomized controlled trials, and the ones that have been done are plagued by problems such as too-short follow-up or small sample size."
However, some research has shown promising results.
Researcher James Blumenthal, Ph.D., a professor at Duke University, says, "Exercise, at least when performed in a group setting, seems to be at least as effective as standard antidepressant medications in reducing symptoms in patients with major depression."
His team's study found that 10 months of regular, moderate exercise reduced depressive symptoms at a rate equal to that of Zoloft.
Another study, this time by researchers at the University of Texas Southwestern Medical Center, found that 30-minute workouts done three to five times a week could cut depressive symptoms in half in young adults.
Even less vigorous activities, such as Tai chi or yoga, may help lower blood pressure and ease stress, adds Dr. Marsh. "People who exercise also tend to feel that they have more control over their life. That's important, since a persistent feeling of helplessness is a hallmark of depression.”
According to Dr. Marsh, the science is much less clear when it comes to the effectiveness of supplements and herbal medicines.
For example, there is little good data to support the use of either folate or the B vitamins in warding off the blues, she says.
Perhaps the most talked-about herbal therapy for depression is St. John's wort, but "the evidence that it can help moderate-to-severe depression is very poor," points out Dr. Marsh. "Even for mild depression, it's unclear what the correct dose should be - the studies have been all over the map."
Dr. Marsh also warns that both St. John's wort and prescription SSRIs get metabolized through the liver. "They both affect the liver, and it affects the metabolism of the antidepressant.”
"A lot of people combine antidepressants and alternative medicines - we see that all the time," says Dr. Marsh.
It is a dangerous mix, however, because adding St. John's wort to an antidepressant might boost the risk for side effects, says Dr. Marsh. The herbal can also trigger photosensitivity in users, causing their skin to quickly turn "beet-red" if they go out in the sun, she adds.
"It shouldn't be given during chemotherapy, either, that can be very dangerous," says Dr. Marsh.
The bottom line is to always let your physician know what over-the-counter medications - herbal or otherwise - you might be taking.
Finally, non-pharmacologic interventions such as massage therapy, acupuncture, or aromatherapy are great at easing short-term stress, "but the real issue, when it comes to depression, is what is the effect over the long term?" asks Dr. Marsh.
One thing the science does show, however, is that contact with others such as friends, family, clubs, and group activities can boost mood and help ease depression.
"If you're socially isolated, especially, just reaching out can help," says Dr. Marsh.
Dr. Marsh stresses that most of the interventions listed above certainly will not hurt, and taken together, probably will help boost mood.
Always consult your physician for more information.
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Many different fields make up the practice of complementary and alternative medicine (CAM).
In addition, many components of one field may overlap with the components of another field (an example is acupuncture).
Traditional alternative medicine can include the more mainstream and accepted forms of therapy, such as acupuncture, homeopathy, and oriental practices.
Traditional alternative medicine has been practiced for centuries worldwide.
Traditional alternative medicine may include:
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acupuncture
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ayurveda
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homeopathy
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naturopathy
Chinese/Oriental body and touch has been used in medicine since the early days of medical care.
Healing by touch is based on the idea that illness or injury located in one area of the body can affect all parts of the body.
If, with manual manipulation, the other parts can be brought back to optimum health, the body can concentrate on healing at the site of injury or illness without distraction.
Examples of body therapies include:
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chiropractic
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massage
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body movement
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tai chi
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yoga
Diet and herbs are another choice. Over the centuries, man has gone from a simple diet consisting of meats, fruits, vegetables, and grains, to a diet that often consists of foods rich in fats, oils, and complex carbohydrates.
Nutritional excess and nutritional deficiency have become problems in today's society, both leading to certain chronic diseases.
Many dietary and herbal approaches attempt to balance the body's nutritional well-being.
Dietary and herbal approaches may include:
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dietary supplements
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herbal medicine
External energy forces from objects or other sources are considered by some to directly affect a person's health.
An example of external energy therapy is electromagnetic therapy.
Mind is recognized by standard or conventional medicine as a power of the connection between mind and body.
Studies have found that people heal better if they have good emotional and mental health.
Therapies using the mind may include:
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meditation
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biofeedback
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hypnosis
Senses (touch, sight, hearing, smell, and taste) are another type of therapy that some people believe can affect overall health. Related therapies include:
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art, dance, and music
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imaging
Always consult your physician for more information.
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