LH, a year-old female, presented to the clinic with anxiety, depression, sleep dysfunction, premenstrual syndrome PMS , and a history of an eating disorder. Initial treatment recommendations focused on increasing important nutrients through diet and supplementation, addressing sleep and exercise, and changing thought patterns:.

At her second visit, LH reported that her stress and anxiety did not worsen upon learning that her partner lost his job; this response was unusual. Her sleep had improved, and she reported increased energy in the mornings. Treatment recommendations in this appointment were based on lab results and teaching the 5Rs.

Blood work results showed suboptimal vitamin B12 levels, low progesterone, and suboptimal cortisol. The patient also reported no cramps or PMS symptoms during her cycle. At the 3-month follow up, LH reported stable mood despite the significant stress of having a close friend attempt suicide.

Christina Bjorndal, ND is an authority in the treatment of mental illnesses such as depression, anxiety, bipolar disorder, and eating disorders. Two independent organizations have recognized her as one of the top NDs.

Dr Chris has helped many patients achieve physical, mental, emotional, and spiritual well-being. Sydney Speer is a 4th-year naturopathic medical intern studying at the Canadian College of Naturopathic Medicine. She is passionate about working with the pediatric population and teaching the foundations of physical, mental, and emotional health from an early age.

Sydney loves spending time in nature, hiking, biking, and skiing. By Editor. jpg px px. CHRISTINA BJORNDAL, ND SYDNEY SPEER Now, more than ever, our society is being affected by continually rising rates of mental illness. Nutrition for Depression The building blocks of mental health lie within nutrition.

Figure 1: Tryptophan Pathway. depressed mood , Depression , Mental Illness , Nutrition , Serotonin , Tryptophan , well-being. Pain as Teacher: Listening for its Meaning, Message, and Opportunity July 1, A Case of Chronic Urticaria July 6, Benefits of IV Micro-Nutrient Therapy for Fibromyalgia and Chronic Fatigue Syndrome August 22, Autoimmune Disease and the GI Tract April 11, Insights Into Vitex agnus-castus, Past and Present August 1, This web site offers health, wellness, fitness and nutritional information and is provided for informational purposes only.

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional.

You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment, Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem.

If you have or suspect that you have a medical problem, contact your health care provider promptly. Many people struggle with depression and other mental illnesses due to nutritional deficiencies. The holistic approach to health, both in mind and body, means consuming foods rich in the following vitamins and nutrients:.

In summary, the holistic health approach for dealing with depression and resulting physical health problems can be a viable alternative to traditional physical and mental health treatments.

But it may not be the best choice for everyone. Anyone thinking about going this route should schedule a consultation with a holistic mental health clinic so that they can ask questions and find out if the holistic health approach is a good fit for them based on their unique struggles with depression.

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Depression and Physical Health: A Holistic View. Some of the more notable of these symptoms include the following: An inability to concentrate Feeling worthless Insomnia or hypersomnia Weight gain Loss of appetite Loss of interest or pleasure in daily activities Low energy Suicidal ideations Headaches When someone remains depressed for too long, their struggles with depression symptoms can sometimes give way to physical health problems, some of which can be serious.

Omega-3 fatty acids. Folic Acid — support cardiovascular health and healthy red blood cell production. S-Adenosylmethionine SAMe. Amino Acids 5HTP, L-tryptophan, L-theonine, Taurine, L-tyrosine and DL-phenylalanine — help with moodiness, stress, anxiety, panic, insomnia.

The Bach Flower Remedies 英國巴哈花精. Healing with flowers is not a new idea as the ancient Egyptians and Romans used flowering plants for medicinal purposes. Edward Bach pronounced Bāhè 巴赫 or 巴哈. Each flower is believed to have very specific qualities, and they can be taken alone, in combination or together with other natural remedies for depression.

Determining which of the flower remedies to utilize depends mostly on the specific depression symptoms a person experiences:. Gentian 龍膽 — For people who have depression symptoms of pessimism and discouragement. Gentian is used as one of the natural remedies for depression when a person knows the reason for his or her sadness i.

loss of a job, death of a close family member or friend, etc. Elm 榆樹 — For people who experience depression symptoms of feeling overwhelmed, anxious and exhausted, typically caused by being overworked or under a tremendous amount of stress.

Agrimony 龍芽草 — For people who suffer from emotional anguish and constant feelings of despair. This fear can be due to a genuine, real threat such as an impending loss or it can be fear caused by a perceived or imaginary danger. Gorse 荊豆 — For people who have overwhelming, persistent feelings of doubt, despair and hopelessness i.

Sweet Chestnut 田栗花 — This is also for people who have persistent feelings of despair and hopelessness. Willow 楊柳 — For people who are highly critical, hold a grudge, have a tendency to blame others for their problems in life or often experience self-pity.

Botanical Medicines Other Herbs. John's wort is most commonly used for "the blues" or depression and symptoms that sometimes go along with mood such as nervousness, tiredness, poor appetite, and trouble sleeping.

There is some strong scientific evidence that it is effective for mild to moderate depression. John's wort is also used for symptoms of menopause, and many other conditions, but there is no good scientific evidence to support these uses. An oil can be made from St. John's wort. Some people apply this oil to their skin to treat wounds.

Applying St. John's wort directly to the skin might be risky. It may cause serious sensitivity to sunlight.

John's wort might cause serious interactions with some medications. Because of this, France has banned the use of St. John's wort in products. In other countries St. John's wort is only available with a prescription.

Valerian 纈草 — Valerian is most commonly used for sleep disorders, especially the inability to sleep insomnia. Valerian is also used orally for anxiety and psychological stress, but there is limited scientific research to support these uses.

In manufacturing, the extracts and oil made from valerian are used as flavoring in foods and beverages. Rhodiola 紅景天 — Rhodiola is used as a so-called "adaptogen", to help the body adapt to and resist physical, chemical, and environmental stress which might help protect cells from damage, regulate heartbeat, and have the potential for improving learning and memory.

Hot Kava 卡瓦胡椒 — Kava is most commonly used for anxiety. Some people take kava for stress, restlessness, sleeping problems insomnia , and many other conditions. Chamomile 洋甘菊 — Chamomile has been used as a traditional medicine for thousands of years to calm anxiety and settle stomachs. Some research suggests that chamomile could help with other conditions, like diarrhea in children, hemorrhoids, anxiety, and insomnia.

When used on the skin, chamomile might help with skin irritation and wound healing. Some research has documented that it may be as effective as hydrocortisone cream for eczema. Ginseng 人參 — Ginseng is one of the most popular herbal medicines in the world.

There are two main types of ginseng: Asian or Korean ginseng Panax ginseng and American ginseng Panax quinquefolius.

Studies have found that the different types have different benefits. In traditional Chinese medicine, American ginseng is considered less stimulating than the Asian variety. Ginseng has traditionally been used for a number of medical conditions.

These include:. Build immunity. Some studies have found that ginseng may boost your immune system. Regulate blood sugar. Several studies in people have also shown that ginseng may lower blood sugar levels.

Improve focus. Some studies of mental performance have combined ginseng with extract from leaves of the ginkgo tree, another traditional remedy said to help with dementia. While these studies are intriguing, many experts feel we need more evidence.

Ginseng has also been studied as a way to improve mood and boost endurance as well as treat:. Heart disease. Erectile dysfunction. Hepatitis C. High blood pressure. Saffron 番紅花 — It can take 75, saffron blossoms to produce a single pound of saffron spice.

Saffron is largely cultivated and harvested by hand. Due to the amount of labor involved in harvesting, saffron is considered one of the world's most expensive spices. The stigmas, and sometimes the petals, are also used to make medicine. People use saffron most commonly for depression, anxiety, Alzheimer disease, menstrual cramps dysmenorrhea , and premenstrual syndrome PMS.

Saffron contains chemicals that alter mood, kill cancer cells, decrease swelling, and act like antioxidants. Ashwagandha 印度人參 — Ashwagandha is commonly used for stress. It is also used as an "adaptogen" for many other conditions.

Ashwagandha contains chemicals that might help calm the brain, reduce swelling inflammation , lower blood pressure, and alter the immune system.

Don't confuse ashwagandha with Physalis alkekengi. Both are known as winter cherry. Also, don't confuse ashwagandha with blue cohosh, canaigre, codonopsis, ginseng American, ginseng panax, or eleuthero.

Ginkgo 銀杏 — Ginkgo seems to improve blood circulation, which might help the brain, eyes, ears, and legs function better. It may act as an antioxidant to slow down Alzheimer's disease and interfere with changes in the brain that might cause problems with thinking.

Ginkgo seeds contain substances that might kill the bacteria and fungi that cause infections in the body. The seeds also contain a toxin that can cause serious side effects like seizures and loss of consciousness.

Turmeric 薑黃 — The active ingredient in turmeric is called curcumin. Curcumin may help lower anxiety by reducing inflammation and oxidative stress that often increase in people experiencing mood disorders, such as anxiety and depression.

An increase of curcumin in the diet also increased DHA and reduced anxiety. Aromatherapy 芳療. Essential oils are concentrated plant extracts. They serve many medical purposes, and it may also help reduce anxiety, insomnia, and stress, which often occur alongside depression.

Some research has shown that using essential oils may improve sleep, enhance mood, and improve quality of life. They do not cure depression and people should not use essential oils in place of prescribed medication. However, essential oils demonstrate benefits as a complementary therapy alongside conventional treatments for depression, such as behavioral therapy and antidepressants.

As with all forms of alternative therapy, use essential oils with caution. Always discuss the use of these oils with a doctor or aromatherapist. This report from on a number of studies suggested several oils that might have positive effects when used as part of a mixture, including:.

The report suggests that aromatherapy massage with these oils has a greater effect on mood symptoms than inhaled aromatherapy. Lavender was the most common oil in the studies and has also demonstrated positive effects on anxiety symptoms.

The chemicals in essential oils can interact with the body by being absorbed through the skin into the bloodstream or by stimulating areas of the brain through inhalation.

When specialized nerve cells in the upper part of the nose detect smells, they send an impulse to the brain along the olfactory nerve to an area called the olfactory bulb.

The olfactory bulb processes the impulse and delivers the information about the smell to other neighboring areas of the brain. These other areas are known as the limbic system. The limbic system is a set of brain structures that might play an essential role in controlling behavior, emotions, memory, and mood.

Using essential oils to help ease symptoms of depression might work because of their smell. A sense of smell is one of the five senses and a powerful connector between people and the world around them. Aromas are highly emotive. Everyone reacts to scents differently — how they respond to a smell depends on what they associate with that smell.

For example, they may associate a certain scent with a long-forgotten memory. The emotionally suggestive nature of smells might link to the improvement of mood after aromatherapy from essential oils. This, in turn, may provide some relief in mood disorders, such as depression.

Cannabidiol Oil 大麻二酚油. Cannabidiol CBD oil is a derivative of the cannabis, or marijuana, plant. CBD has shown promise in initial studies as a treatment for both depression and anxiety, and it may cause fewer side effects than pharmaceutical drugs in some people.

CBD appears to have a positive interaction with serotonin receptors in the brain. Keeping serotonin levels balanced is often a key therapy for people with depression.

The compound exhibits a clear anti-stress effect after short- or long-term use. In certain tests, CBD acted as an antidepressant. CBD oil is readily available without a prescription in many alternative healthcare shops.

In areas where medical marijuana is legal, doctors may also be able to prescribe the oil. Talk therapy, or psychotherapy, is another valuable tool to combat depression.

Two kinds of therapy -- cognitive-behavioral therapy and interpersonal therapy -- have been found to be especially useful in treating depression. Cognitive-behavioral therapy CBT helps you look at how negative thoughts and behaviors may be contributing to your depression.

CBT teaches you how to make positive changes in how you think. Interpersonal therapy can help you improve your relationships with family and friends, so you feel better. Talk therapy can last anywhere from several weeks to several years and can be one-on-one with a therapist or in a group.

Many people combine therapy with other treatments, such as medication or exercise. Talk therapy gives you the skills to help deal with your depression long term.

A therapist can work with you to give you strategies to help fight your depression and ways of handling your depression so you have more control. This helps you stay feeling better in the long run.

Acupuncture 中醫針灸. In the Eastern worldview, symptoms like depression and anxiety are warning bells — indicators that something bigger is going on in the body. The source of life energy known as Qi in Traditional Chinese Medicine is off-balance, leading to disease, which can manifest in depression and anxiety.

There are many benefits to this ancient practice, including potential relief from depression and anxiety. Here are seven reasons to try acupuncture if you are looking for relief from anxiety and depression. It works! Through a metanalysis of a variety of research studies on acupuncture and depression, acupuncture can significantly reduce the severity of depression, as measured by the Hamilton rating scale for depression or the Beck Depression Inventory.

There are virtually no negative side effects to acupuncture. When used as a part of a holistic approach to treating depression, it can help you heal depression naturally. It releases endorphins. Endorphins are a hormone that act as a natural pain killer in the body. Studies show that acupuncture is an effective option for pregnant women who do not want to take medication.

It can reduce inflammation. Because the needles act as tiny wounds throughout the body, acupuncture prompts an anti-inflammatory response from the immune system as it combats the small invasions.

There is increasing evidence that chronic inflammation keeps you depressed. It gives you much more than a mood boost. In fact, acupuncture is an effective treatment for migraine and tension headaches and has been shown to help treat allergies and infertility.

Chiropractic 整脊. The chiropractor will give a thorough examination in the hope to find places within the spine that could benefit from adjustments to certain parts of the body that will allow blood to flow more freely and can relax the muscles.

This stress relief can be quite therapeutic for those with depression. Some people with depression may find that imbalances within their bodies were contributing to their symptoms. If spinal vertebrae are out of place, it can place pressure on the surrounding nerves.

Since the nervous system circulates throughout our bodies, a blocked nerve in the lower back can actually affect all sorts of places in the body. Once a chiropractor has identified a problem area, symptoms can often be alleviated after one adjustment. The chiropractor will recommend a regimen that will more than likely include regular visits and perhaps other related treatments such as massage.

New studies now back up the effectiveness of chiropractic care in relieving certain mental health symptoms.

In general, chiropractic care aims to find the right balance between your mind and body. A chiropractor will do this by looking at all health areas, including adjustments, therapies, exercise , diet and supplements.

Several studies support the idea that chiropractic care and massage therapy can reduce blood pressure and stress symptoms.