Naturopathic Depression Treatments And Support
We all feel sadness from time to time.
But when these feelings persist and begin impacting your daily lives, there may be something deeper at play.
I’m Dr. Antonella Aguilera, a Sacramento naturopathic doctor with a special interest in mental health.
And if you’ve been dealing with depression and are looking for natural solutions, you’ve come to the right place.
Today, we’re going to do a deep dive on depression.
We’ll take a look at what it is, what causes it, the different types, and some nutrient deficiencies linked with depression.
This article discusses mental health related topics that some readers may find troubling. Reader discretion is advised.
What Is Depression?
When we talk about depression, there’s more than one meaning to the word.
You might say you’re feeling depressed – perhaps something troubling happened recently, and it’s got you feeling down.
That type of sadness is a common part of life.
It’s not particularly fun, but part of the fullness of our emotional experience as humans.
But the depression we’re talking about here is more than that.
It’s a mood disorder that, if left untreated, can last for months, weeks, or even years.
Depression interrupts your normal ability to feel or anticipate pleasure.
This makes it challenging or even impossible to enjoy the activities of daily living.
Depression interferes with normal, everyday functions and can lead to many other related health problems.
In particularly serious cases, it can also increase risk of suicide.
How Do I Know If I Have Depression?
You feel sad sometimes.
Or low or like you got the wind knocked out of you.
This can be a common human experience.
But how can you tell the difference between regular sadness and clinical depression?
The Diagnostic and Statistical Manual of Mental Disorders, or DSM-5 for short, outlines how to diagnose depression.
To start, mental health providers look for a depressed mood most of the day, almost every day.
They also look for a noticeably lowered or diminished interest or pleasure in activities most of the day, almost every day.
If you have those two, as well as at least five of the symptoms listed below, and they last for a minimum duration of two weeks, you may have clinical depression.
Weight loss or gain unrelated to dieting
Changes in appetite
Oversleeping
Insomnia
Difficulty focusing
Anxiety
Feelings of worthlessness, helplessness, or hopelessness
Inappropriate guilt
Decision paralysis
Thoughts of death or suicide attempts
If you’re currently facing a mental health crisis, please contact the California Suicide Prevention Resource Center.
Are There Different Types Of Depression?
Depression is not one singular disorder.
There are several different types that have a range of causes and symptoms.
Some types are caused by life events.
Others are caused by chemical changes in your brain.
If you’re concerned you might be experiencing depression, a good first step is to book a FREE 15 minute consultation here at Wild Lemon Health.
We can explore your concerns and see what your best next steps will be.
But in the meantime, let’s take a look at the different types of depression.
Major Depressive Disorder
This type of depression often results in your feeling depressed most days of the week.
Some additional signs and symptoms of major depressive disorder are:
Feeling sluggish or slow, mentally or physically
Feeling restless and agitated
Being tired and not having energy
Trouble concentrating or making decisions
Unexpected weight loss or gain
Loss of interest or pleasure in your activities
Thoughts of suicide
Major depression can manifest differently in different people.
While some people feel intense sadness and lose interest in activities they previously enjoyed, others my feel anxious, distressed, or agitated.
Postpartum Depression
Like the name suggests, postpartum depression is a form of depression that happens in the weeks and months that follow birth.
This is also known as peripartum depression.
Interestingly, this can happen to either parent.
Persistent Depressive Disorder
If you have depression that persists for two years or longer, it’s called persistent depressive disorder.
This term describes the joint conditions that were previously known as dysthymia and chronic major depression.
Bipolar Disorder
If you have bipolar disorder, you’ll experience mood episodes of both extreme emotional highs, referred to as mania, and extreme depressive lows.
The low phase of bipolar disorder has similar symptoms to major depression.
Seasonal Affective Disorder
Some people experience a period of major depression when the days are shorter and there is less sunlight during the winter months.
But while it’s more common in colder climates, people in warmer places can experience it as well.
There’s also reverse seasonal affective disorder, where you feel depressed during the summer and happier during the winter.
Other Types Of Depression
There are also several other types of depression worth mentioning.
If you feel depression in connection to your menstrual cycle, you may have premenstrual dysphoric disorder or PMDD.
Stressful life events, such as divorce, loss of a loved one or family member, or the loss of a job can also trigger a period of depression referred to as situational depression.
If you experience psychotic symptoms, such as hallucinations, paranoia, or delusions while also experiencing major depression, you may have psychotic depression.
As always, if you’re concerned you may have depression, a good place to start is to book a FREE 15 minute consultation here at Wild Lemon Health.
Can Nutrient Deficiencies Cause Depression?
Depression is a complex disorder with many different causes.
For instance, for some, it may be connected to early childhood trauma and worsened by hormonal fluctuations.
For others, the experience of depression might be genetic and combined with low social support and less than an ideal diet, create challenges around mood.
We’re continuing to learn the effect of diet and nutrition on both risk of depression and treatment.
We know, though, that the food we eat can play a role in depression.
In 2022, a research review found that eating a diet high in ultra processed foods increased the risk of depression by about 44%.
In particular, there are a number of vitamins and minerals that can affect your mental health.
Let’s take a look at some of them, as well as some recipes to help you get more in your diet.
As we review these, keep in mind that this science is developing.
There may be areas where we see associations.
However, association isn’t always causation.
Furthermore, being low in something doesn’t always mean that more is better.
Sometimes, benefit can plateau once someone is replete and enough is good.
Other times, giving more than is required can treat a symptom.
Sometimes, we even see deficiencies, but don’t see benefit when we give the nutrient.
Or we haven’t studied what happens if just give that nutrient.
All to say, that nutrition research requires a major critical thinking hat!
As we discuss the nutrient below, we’ll focus on food as a starting food.
Of course, the major take home is that a diet full of colorful fruits and vegetables, legumes, fish, whole grains, low fat dairy, and healthy oils like olive oil is a wonderful foundation to get a diverse set of nutrients.
1. Vitamin B6
Vitamin B6 is also known as pyridoxine.
The interest in brain health is because of its role in building neurotransmitters and its role in nervous system and immune system health.
We don’t quite know if giving B6 helps reduce depressive symptoms.
However, a 2019 study found that women who don’t get enough vitamin B6 per day were more anxious or depressed compared to healthy controls.
Chicken, seafood, beef, bananas, and leafy green vegetables are all excellent sources of vitamin B6.
Spring Monkey Beans (with added chicken or salmon)
RELATED: How To Eat More Greens
2. Vitamin B9
Vitamin B9 is also known as folate.
Folate plays an important role in regulating DNA.
It’s also involved in making neurotransmitters.
Your body uses folate to make myelin, which insulates your nerves and allows for signals to travel efficiently from one nerve to another.
If you’re low in vitamin B9, you’re at an increased risk of depression, according to this 2007 article.
But what’s more, if you’re taking antidepressants, vitamin B9 deficiency can make them less effective.
Folate can be taken as a supplement, or can be found in legumes, citrus fruits, and dark leafy greens.
3. Vitamin B12
Vitamin B12 is one of the most common nutrient deficiencies.
It’s particularly common with vegetarians and vegans, since you can really only get it through diet from animal sources.
One study found that up to 90% of vegetarians are deficient in B12 – yikes!
Seniors may also be at risk of low B12.
This can be because of lower absorption, or because they’re more likely to be on medications that B12 harder to absorb.
This vitamin can also have a profound effect on our mental health.
Symptoms of vitamin B12 deficiency include impaired brain function.
A true deficiency can look like acute psychotic depression.
However, long term trials that have looked at supplementation haven’t seen an improvement in depression nor reduction of cognitive decline.
Vitamin B12 is found in animal products, such as beef, fish, poultry, eggs, and milk.
Shellfish such as clams, mussels, and crab also contain this vitamin.
RELATED: How To Shop For Grass Fed Beef
4. Vitamin D
Vitamin D deficiency has been linked to depression, as well as a number of other health conditions.
Also known as the sunshine vitamin, you might think you’re at lesser risk here in California of vitamin D deficiency.
But if, like most people these days, you work inside during daylight hours, you’re still at risk of vitamin D deficiency.
While sunlight is the richest source, you can also get vitamin D from cod liver oil, egg yolks, and fatty fish.
5. Zinc
Zinc is a vital mineral for our body’s healthy function.
It helps to activate digestive enzymes.
It also helps to reduce inflammation and keep our immune system functioning properly.
From a depression perspective, a 2013 study found that taking zinc supplementation along with antidepressants improved depression more than antidepressants alone.
Further, this 2017 study found a close relationship between zinc dysregulation and depression.
You can get zinc from beef, poultry, oysters, crab, lobster, whole grains, grass fed dairy products, chia seeds, pomegranate, beans, and nuts.
6. Magnesium
If you’re eating the standard American diet, chances are good you’re deficient in magnesium.
Too much sugar, salt, alcohol, coffee, stress, and some of the ingredients in soda will decrease your levels.
Magnesium has also been found to work well with treatment resistant depression.
Often, people will think of magnesium and sleep.
The research here is a little thin, but worth mentioning that insomnia and depression often travel together or are risk factor.
So, don’t forget to think of your sleep as well.
RELATED: Sleep Tight: Easy Tips To Help Prepare You For Restful Sleep
Magnesium can be found in seaweed, dark chocolate, leafy greens, and legumes such as beans.
7. Iron
Iron is also a fairly common nutrient deficiency, partially because of how difficult it is to absorb.
The symptoms of iron deficiency can be similar to those of depression, including brain fog, fatigue, and irritability.
Red meat, fish, poultry, liver, and dark leafy greens are all good dietary sources of iron.
Spring Monkey Beans (with added chicken or salmon)
RELATED: Iron And Mood: The Connection Runs Deep
8. Omega 3 Fatty Acids
Omega 3 fatty acids have a wide range of health benefits.
They can help reduce inflammation, help build brain cells and also increase the production of a hormone called BDNF, which promotes brain growth and plasticity.
They can also stave off PCOS related depression, and play an important role in healthy brain function, including regulating our mood.
You can get omega 3 fatty acids in fatty fish, as well as some nuts and seeds, such as flaxseeds and walnuts.
Book Your Appointment With Wild Lemon Health Today
Has depression had a negative impact on your life?
Are you looking for a natural solution to do something about it?
I’m Dr. Antonella Aguilera-Ruiz, ND, founder of Wild Lemon Health, and I can help.
Book your FREE introductory call with Wild Lemon Health today, and take your first step on the road to a healthier, happier you.
