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Depression can negatively impact how you feel, think, and act. If you struggle with depression but are looking for a medication-free approach, it can be hard to know where to turn. If you're seeking holistic solutions that improve your mood for good, you've come to the right place. While depression is commonly regarded as an "incurable" disease in the medical profession, I view depression as a symptom of other underlying issues.
In order to resolve depression, we need to identify the cause. This can include digestive issues, hormone imbalance, nutritional deficiencies, toxins, cognitive dysfunction, trauma, and more. In most people, there are multiple contributing factors, which is why feeling better can take time or feel impossible! For those willing to put in the effort and invest in themselves, it is possible to feel much better using a drug-free approach. We just need to figure out what's in your way. Below are some of the common factors that can contribute to depression.
In order to resolve depression, we need to identify the cause. This can include digestive issues, hormone imbalance, nutritional deficiencies, toxins, cognitive dysfunction, trauma, and more. In most people, there are multiple contributing factors, which is why feeling better can take time or feel impossible! For those willing to put in the effort and invest in themselves, it is possible to feel much better using a drug-free approach. We just need to figure out what's in your way. Below are some of the common factors that can contribute to depression.
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Hormones and Depression
Understanding the Intricate Relationship
Hormone imbalance can cause or worsen depression. Hormones act as chemical messengers in the body, influencing various physiological and emotional processes. When hormone levels become imbalanced, particularly those related to mood regulation such as serotonin, dopamine, and cortisol, it can affect your brain chemistry and contribute to depressive symptoms. Similarly, imbalances in cortisol (aka "the stress hormone") can lead to chronic stress and dysregulation of the body's stress response, making you more vulnerable to depressive episodes. Even hormones like estrogen, progesterone, testosterone, DHEA, thyroid hormone, and vitamin D can cause mood problems when out of balance. Understanding and addressing hormone imbalances through proper evaluation, hormonal therapies, lifestyle modifications, and stress management techniques can be crucial in effectively managing and resolving depression symptoms. By restoring hormone balance, individuals can potentially regain stability, improve mood, and enhance overall well-being.
The Gut-Brain Axis
Exploring How Gut Health Impacts Depression
Have you heard of the "gut-brain axis"? It turns out that the microbiome (bacteria and organisms living in our gut) greatly affect our mood! If I have a patient who is struggling with depression and they also have digestive symptoms like loose stools, gas, bloating, abdominal pain, constipation, nausea, vomiting, or heartburn, optimizing the digestive system is a great place to start and has a significant impact on overall health.
Emerging research suggests that imbalances in the gut microbiota, known as dysbiosis, can impact mental health. The gut houses a vast community of microorganisms that play a crucial role in digestion, nutrient absorption, and immune function. Additionally, these microbes produce neurotransmitters, such as serotonin, dopamine, and GABA, which are essential for mood regulation. Disruptions in the gut microbiota can compromise the production and balance of these neurotransmitters, potentially contributing to the development of depressive symptoms. By prioritizing gut health, many individuals can alleviate symptoms of depression.
Nourishing Mental Health
How Nutrition Impacts Depression
Nutrition plays a crucial role in mental health and can impact mood in several ways:
- Depression can be linked to deficiencies in vitamin B12, omega-3 fatty acids, vitamin D, zinc, folate, iron, magnesium, and more. It's possible to assess for nutritional deficiencies and use nutritional supplementation if necessary.
- A diet low in nutritional value and high in alcohol, empty calories, chemicals, additives, dyes, refined carbohydrates, and unhealthy fats can negatively impact mood.
- Inflammatory food triggers can contribute to low mood.
- Blood sugar imbalance caused by irregular meal time and excessive foods high in simple carbohydrates and low in protein and healthy fats can contribute to low mood.
Developing a personalized approach to nutrition that minimizes inflammatory triggers and optimizes nutrition and blood sugar is always a top priority.
Detoxifying the Mind
How Toxins Contribute to Depression
Toxins in our environment can have a significant impact on mental health. The brain is vulnerable to numerous types of toxins, including (but not limited to):
- chemicals in our food: dyes, chemicals, additives, processed foods, pesticides
- toxins in our environment: mold, heavy metals, air pollutants, plastics, artificial fragrances, chemicals in cosmetics and personal care products, building materials
- toxins in our water (e.g. tetrachloroethylene, fluoride, medications, microplastics)
- medications
- drugs and alcohol
Exposure to toxins can disrupt the delicate balance of neurotransmitters and hormonal systems in the body. These disruptions can lead to neuroinflammation, oxidative stress, and impaired neuronal function, all of which are associated with an increased risk of depression. Toxins can also negatively affect the gut microbiome, influencing the production of neurotransmitters that regulate mood. Minimizing exposure to toxins, adopting healthy lifestyle practices, and optimizing detoxification can reduce your toxic burden and potentially help improve symptoms of depression.
Cognitive Patterns and Depression
How Negative Thinking Influences Depression
Many (most) of us have self-sabotaging and dysfunctional thoughts on loop that make us feel horrible about ourselves. Thoughts like "I suck," "no one likes me," "there's no point," "I'm so stupid" play over and over in our own heads. Sound familiar? Why does this happen? Most of us have early experiences that relay a message that we are defective or unloveable, and our mind simply starts believing it to be true!
To make matters worse, once our mind has been introduced to these negative core beliefs, it seeks further evidence that they are true. Very often, the negative core beliefs and self-sabotaging thoughts we accept as normal are distortions and lies we developed as a result of a primary caregiver making a mistake or having a bad day when we were too young to know better! The dysfunctional thinking pattern we develop causes depression and anxiety for many of us. How could it not?
Cognitive behavioural therapy (CBT) is all about tuning into your internal monologue to identify any errors in your thinking. You first identify your negative beliefs and dysfunctional thinking and then learn to challenge your distorted thoughts by evaluating the evidence for and against your beliefs and thoughts being true. Doing this work feels awkward at first. After all, you are working to re-wire years of dysfunctional thinking patterns. But the process can be very liberating. Practicing CBT shines light on your "broken record" thoughts and gives you the freedom and power to choose compassionate and friendly thoughts that actually lift you up. Yes, you can learn to choose your thoughts––it just takes practice.
For mild to moderate depression, cognitive behavioural therapy (CBT) is considered the Gold Standard in therapy, meaning it is considered more effective than any other therapy, including drug therapy! CBT should always be recommended for individuals with depression. I love guiding patients through CBT. For self-motivated individuals, CBT can be self-taught. Those needing extra support can work with a practitioner trained in CBT.
Sleep Disturbances and Depression
Understanding How Sleep Problems Impact Mental Health
Sleep is so important for our brains and bodies. Disruptions in sleep patterns can contribute to the development and exacerbation of depression. During sleep your brain literally cleans out chemicals and toxins that can affect your mood, memory, and focus. Sleep disturbances can also impact neurotransmitter balance, which is essential for mood regulation. In addition, sleep deprivation affects the brain's ability to regulate emotions, making you more vulnerable to negative thinking patterns and reducing your resilience to stress.
Poor quality sleep can be both a symptom of depression as well as a cause of depression.
If you struggle with low mood and also experience sleep problems like difficulty falling asleep, difficulty staying asleep, or poor quality sleep, sleep optimization is often an important aspect of holistic treatment for depression. It's almost impossible to be healthy in body and mind if sleep is poor.
The Hidden Effects of Trauma on Mental Well-Being
Understanding the Role of Trauma in Depression
Traumatic experiences can have a profound impact on mental health, contributing to the development of depression. Many people are unaware of past trauma as a factor contributing to their depression––especially if the trauma took place when they were too young to remember. When individuals experience traumatic events, it can lead to significant emotional distress, feelings of helplessness, and a disruption in their sense of safety and well-being. Trauma can alter brain chemistry and affect the regulation of neurotransmitters involved in mood control, such as serotonin, norepinephrine, and dopamine. These alterations can result in a heightened vulnerability to depression. Moreover, unresolved trauma can lead to negative self-perception, self-blame, and a negative outlook on life, which can further contribute to depressive symptoms.
Traumatic events can cause the nervous system to get stuck in a state of "shut down" or "dissociation" ––states that look very much like depression. This shutdown response is a protective mechanism. Similar to how animals might play dead if being hunted by a predator, shutting down is actually one of the ways we humans protect ourselves from overwhelming threats. Unfortunately, even when the traumatic event is over, the nervous system can stay stuck in a dissociated or shut down state for a long time––until we finally process the trauma effectively.
Trauma processing is usually an active process. Trauma doesn't just go away and you can't "mindset" your way out of trauma either. Trauma processing often requires the support of a therapist trained in trauma and/or the use of key modalities to help regulate the nervous system.
When trauma hasn't been processed or released from the body, it can hijack the nervous system and lead to chronic symptoms we might wrongly blame on our genetics. Trauma processing can be done in a variety of ways. Some of the most effective therapies that I often refer out for are eye movement desensitization and remodelling (EMDR), somatic experiencing therapy, craniosacral therapy, and more. There are several strategies I often recommend to help regulate a "hijacked" nervous system. Talk therapy is generally not recommended for those with trauma.**
**Research shows that talking about traumatic events can actually re-traumatize us and make symptoms worse.
The Healing Power of Gratitude
Treating Depression with Appreciation
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Research studies have found that practicing gratitude can be as effective as medications for treatment of depression. I often incorporate gratitude practice into my treatment plans when supporting depressed patients.
When individuals cultivate gratitude, they shift their focus from negative thoughts and emotions to acknowledging and appreciating the positive aspects of life. Practicing gratitude has been found to increase positive emotions, enhance self-esteem, and improve overall life satisfaction. |
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In the context of depression, practicing gratitude can help individuals reframe their perspective, challenge negative thinking patterns, and cultivate a more positive outlook. By regularly expressing gratitude through journaling, counting blessings, or engaging in acts of kindness, individuals can rewire their brains to focus on the positive, reduce depressive symptoms, and promote emotional resilience. Incorporating gratitude into therapy and self-care practices can powerful medicine, empowering individuals on their journey to recovery from depression.
Impact of Lifestyle Factors on Depression
A Comprehensive Approach
Our lifestyle plays a huge role in our mood. Our mood is vulnerable to multiple lifestyle factors including:
- Drug and alcohol use
- Smoking
- Excessive screen time
- Social media consumption
- Lack of exercise
- Social isolation + loneliness
- Home environment
- Toxic relationships
- Issues around personal/professional boundaries
... and so many more.
Many individuals who work with me are already aware of their self-sabotaging lifestyle habits. Other times, we need to work together to identify them. Working to establish a healthy lifestyle that promotes mental health is often a critical part of a comprehensive treatment approach for depression.
The Stress-Depression Connection
Understanding the Impact on Mental Well-being
Stress can wreak havoc on mood. An infinite number of stressors can impact our sense of well-being and lead to overwhelm and burnout. High or chronic stress can cause many symptoms that mimic depression.
Stress from grief, finances, workload, guilt, shame, toxic relationships, family or societal pressures, or abuse can all contribute to low mood. In fact, the list of potential stressors is endless!
When stress is a factor, our goal is to reduce or eliminate the stressor (if possible) and improve resilience to stress. When stressors are here to stay, there are still many ways to improve your capacity to handle the stress. I help you gain clarity on the types of stress affecting you and teach you effective strategies that can help reduce each type of stress.
As you can see, depression can be caused by about a million things! Treatment involves correcting and supporting whatever needs correction and support, be it nutrition, sleep, blood sugar, trauma, toxins, lifestyle, hormones, and more. Each individual is treated according to their unique health situation using personalized treatment tools that address their cause(s) of low mood.
Your comprehensive treatment strategy can include any combination of my wide variety of treatment tools. In addition to nutrition & supplementation, counselling, lifestyle coaching, detoxification support, and prescription medications like hormone replacement therapy, I frequently use and see wonderful results from herbal medicine and homeopathy, which are highlighted below.
Herbal Medicine
Herbal medicine can be fantastic mood medicine as we can achieve amazing benefits without the harsh side effects of medications. Herbal medicine can help uplift mood in so many ways. Some of the ways herbs can be used in treatment of depression are:
... and more. I offer custom herbal formulas to my patients through herbal tinctures. Herbs are also available in the form of capsules, teas, and tablets.
- supporting hormone balance
- improving sleep (quality and duration)
- relaxing or stimulating the nervous system
- supporting the adrenal glands (improving our stress response)
- regulating/supporting neurotransmitters
- improving detoxification of chemicals and toxins
... and more. I offer custom herbal formulas to my patients through herbal tinctures. Herbs are also available in the form of capsules, teas, and tablets.
Homeopathy
While energy medicine is generally hard for our science-wired brains to comprehend, an appropriately-prescribed homeopathic remedy can be truly life-changing. I have seen cases of depression completely resolve from homeopathy alone when no other interventions were helpful. I use classical homeopathy in my practice, which is the practice of using personalized single remedies selected based on the patient's unique symptom presentation. Homeopathic remedies are gentle and inexpensive and proper prescribing requires specialized training.
If you prefer a medication-free approach in treating your depression and want a doctor who takes a comprehensive and compassionate approach, then you've arrived at the right place. Treating depression at the source is not a quick fix but taking this root-cause approach can resolve the issue for good and dramatically change your life.
Please take a moment to learn more about working with me or schedule an appointment to get started right away. Questions? Please feel free to reach out.
**If you're looking for a primary care doctor in BC who is accepting new patients, I can help. Appointments are available in-person in Kelowna, BC, or virtually from anywhere in BC.